Beta-Alanine: The Real Deal
Beta-Alanine: The Real Deal
Now it is time to add beta-Alanine to your supplement arsenal. The evidence is for all to see. The stuff works!
So how does beta-alanine work? By buffering the build-up of what us science types call ‘hydrogen ions’ or H+.
For instance, have you ever felt that nasty burn at the end of a 400 meter sprint? Or at the last rep of leg extensions? That is a build up of H+. Because acidic buildup occurs in all types of activity, in all muscle fiber types, and beta-alanine can buffer it, it makes sense that by supplementing with beta-alanine, your workouts become better, more intense, with the end result you being bigger, faster, and stronger.
How Does it Work?
Beta-alanine is used to make something called carnosine. It is actually
carnosine, in your muscles, that acts as a buffer. Carnosine is a dipeptide
(i.e. two amino acids bound together) found primarily in fast-twitch
muscle. With higher carnosine levels in muscle, however, you prevent
the drop in pH. With H+ buffered, you continue to squeeze out reps,
continue to run at a high intensity, or you simply lift heavier weights
for more reps.
How Well Does it Work?
In a very recent study, 13 men were supplemented with beta-alanine for
4 weeks, 8 of these for 10 weeks. A biopsy of the vastus lateralis was
obtained from 6 of the 8 at 0, 4 and 10 weeks. Muscle carnosine was
significantly increased by 59% and 80% after 4 and 10 weeks beta-alanine
supplementation. Carnosine, initially 1.71 times higher in the fast-twitch
type IIa fibers, increased equally in both type I (slow twitch) and
IIa fibres. More importantly, in a measure of cycling performance (total
work done or TWD) 4 weeks of beta-alanine supplementation resulted in
a significant increase in TWD (+13.0%).(1) Another study found that
beta-alanine supplementation improved submaximal cycling performance
and time to exhaustion in young women. The scientists theorized that
this was perhaps the result of an increased buffering capacity due to
elevated muscle carnosine concentrations. Even though these studies
typically use cycling as their exercise performance test, it makes perfect
sense that the same thing would occur with running, swimming, and other
endurance type events or exercise. And last but not least, another study
lead by Dr. Jeff Stout, one of the leading researchers in the field
of sports supplements, examined the effects of beta-alanine supplementation
on physical working capacity at fatigue threshold (PWCFT) in untrained
young men. Subjects consumed either 1.6g of beta-alanine or sugar placebo
four times per day for six days, then 3.2 grams per day for 22 days.
What happened? The results revealed a significantly greater increase
in PWCFT of 14.5%. Or in plain English. That’s better performance!!
A greater work capacity must equal more reps and more sets in a given
workout. There are other studies coming out on this new cool amino acid.
Meanwhile, you ought to give it a shot and see what it does for you.
How to Use it.
Perhaps the ‘best’ way to ingest six grams daily, in divided
4 to 8 doses, for at least two weeks to see its first effect.”
The minimal dose seems to be in the 3 gram range. But why take it in
divided dose throughout the day? One, there is a slight flushing / tingling
effect with high doses (at or greater than 1.6 grams) called paraesthesia.
This is resolved by taking smaller doses 8 times per day instead of
4 or by mixing it with food. Most people, however, are not bothered
by paraesthesia. The second reason for taking multiple doses it to ensure
a constant presence of beta-alanine which helps drive it into the muscle
cell were it synthesizes into carnosine.
So there you have it. Add beta-alanine to your list of ‘must have’ supplements.
Side Bar – What’s the difference between beta-Alanine
and L-alanine?
Beta-Alanine
beta-Alanine is the only naturally occurring beta amino
acid; however, it is not used in the biosynthesis
of any major proteins or enzymes.
Also known as: 3-aminopropionic acid.
L-Alanine
L-Alanine (Ala) is a non-essential a-amino acid.
L-alanine is one of the 20 amino acids most widely used in protein synthesis,
second to leucine
– D-alanine occurs in bacterial cell walls and in some peptide
antibiotics.
Also known as:2-aminopropanoic acid