Alanine – how to take it in bodybuilding, the effect on the athlete’s body

Beta-alanine is an amino acid that is synthesized in the liver and, together with histidine (another amino acid), participates in the formation of carnosine, a substance that plays an important role in ensuring muscle performance. In addition to its own synthesis, the body is able to absorb beta-alanine from food (meat and poultry), as well as from sports nutrition.

Carnosine increases muscle endurance, reduces fatigue, and also reduces pain after exercise. For this reason, the amino acid beta-alanine is a fairly popular dietary supplement among athletes involved in strength and speed sports.

What is beta-alanine and its role in the body

Alanine is an amino acid that is part of complex protein molecules and is found in two forms: beta and alpha.

• Alpha-alanine takes part in the formation of protein molecules and enzymes;
• but beta is not, but it is part of the carnosine peptide and vitamin B5.

This peptide prevents excessive oxidation in the muscles, thereby preventing muscle wasting during training. And the higher the acidity, the sooner fatigue sets in. Accordingly, taking additional beta-alanine can increase the supply of carnosine and protect muscles from fatigue during exercise. The effect of carnosine on muscle contractility has also been revealed.

Alanine is able to be converted into glucose in the liver, which provides an additional source of energy for muscles and the central nervous system. The amino acid is involved in the formation of connective tissue.

Another feature is its direct participation in carbohydrate and lipid metabolism. Alanine regulates normal blood sugar levels, which has a positive effect on both the process of weight loss and weight stabilization, reducing the possibility of hypoglycemia. It also helps improve immunity.

Alanine should be taken if there are clear signs of deficiency, such as: low blood sugar - hypoglycemia, weak immunity, fatigue, nervousness and irritability, muscle catabolism.

What foods contain alanine?

Although alanine is easily synthesized in the body independently from carnosine and nitrogenous substances, there are still food products from which it can be obtained additionally:

• Beef and pork meat.
• Fish, seafood.
• Poultry meat.
• Dairy products.
• Legume family.
• Corn.
• Rice.

Deficiency Symptoms

Typically, the symptoms of beta-alanine deficiency are relatively subtle and only appear when there is a general protein deficiency in the body.

Possible symptoms include:

• dizziness;
• hypoglycemia (low blood glucose concentration);
• lack of muscle development;
• loss of muscle mass;
• enlarged prostate and pain when urinating;
• changes in the condition of the skin and hair;
• decreased mental abilities;
• mood swings.

What is beta-alanine used for in sports?

With the help of beta-alanine taken before training, athletes reduce the threshold of muscle fatigue, which allows for longer and more intense training. And after training, alanine accelerates the restoration of damaged tissue, relieves muscle pain, and quickly rehabilitates after injuries. For those athletes who need endurance, including bodybuilders, alanine contributes to this and increases the intensity of training. This is why alanine is so popular in pre-workout supplements, due to its increased muscle pump.

Beneficial features

The chemical properties identified in beta-alanine have led to numerous studies to determine the advisability of its use in sports. As a result, different directions of influence of this substance on the athlete’s body were established, the main of which are:

• increased levels of carnosine in muscles;
• preventing muscle wasting and weakness;
• increased contractility of muscle fibers;
• elimination of pain (soreness) after physical activity;
• reduction of the recovery period after injury;
• raising the fatigue threshold and delaying the onset of neuromuscular fatigue;
• improvement of cognitive functions and mental abilities.

If we talk about the benefits of beta-alanine in general - what it is needed for and what its main effect is, then the main thing will be to increase endurance and productivity when performing high-intensity exercises. In addition, this amino acid is very useful during anaerobic exercise, especially for bodybuilders, since it indirectly promotes muscle growth. For the same reason, it has little value for track and field athletes other than to increase energy.

Reviews indicate that beta-alanine provides the most effective increase in workout productivity within the first 4 minutes. Then the effect on endurance and strength indicators decreases somewhat, and when the load lasts more than 25 minutes, it is practically reduced to zero.

Benefits of Beta Alanine

• Increases endurance in muscles.
• Helps prevent muscle fatigue by reducing oxidative processes.
• Increases muscle contractility.
• Accelerates recovery after training, promotes healing of damaged tissues and wounds.
• Increases immunity.
• It is an additional source of energy for muscles, due to its ability to be transformed into glucose in the liver.
• Participates in the normalization of carbohydrate and lipid metabolism.
• Regulates blood sugar levels.
• Participates in the formation of connective tissue.
• In medicine it is used in the treatment of the prostate gland.

Side effects

To date, two possible side effects have been recorded when taking beta-alanine. When using significant doses of the drug, paresthesia may occur - a tingling sensation under the skin that occurs 15-20 minutes after administration and can last up to an hour and a half. Most subjects perceived paresthesia as a pleasant sensation, and it decreased a few weeks after taking the drug. The tingling effect is dose dependent and may occur when taking 500 – 800 mg of the substance.1

It also depends on the individual sensitivity of skin receptors. The appearance of paresthesia is caused by the binding of beta-alanine to nerve receptors, which causes them to “discharge.” To some extent, the manifestation of this symptom can serve as an indicator of the effectiveness of the drug. Although for some people, any dosage of the substance does not cause a tingling sensation under the skin.

In order not to doubt the authenticity of the BA, you must purchase it from reliable manufacturers. An example is Myprotein's beta-alanine.

The optimal dosage offered by the manufacturer will ensure maximum benefits from your workouts.

The second side effect is a decrease in the level of taurine in the blood. By increasing the amount of beta-alanine taken, the amount of taurine entering the muscles decreases.

Conclusion

Beta Alanine is a scientifically proven supplement that is worth taking to get the most out of your workouts. This supplement will not only help you improve your performance, but also fight muscle fatigue. In addition, BA strengthens the immune system. This supplement is effective and safe. Of course, you can get beta-alanine from foods, but if you want to ensure you're getting 2-4 grams per day, you can confidently rely on this supplement.

Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.

Side effects and harm of beta-alanine

Some of the possible side effects are: tingling, burning, paresthenia - goosebumps that appear when consuming more than 20 mg of alanine per kilogram of weight, but they indicate the effect of the amino acid. If such effects cause discomfort, you should reduce the dosage.

You should not exceed the daily allowance of alanine; in any case, the effect will not improve, but signs of an overdose may appear, namely:

• Long lasting fatigue.
• Pain in muscles and joints.
• Depressive state.
• Deterioration of sleep, memory and concentration.

Why take it?

The influence of asthma on sports performance has been proven. It reduces fatigue during physical activity, allowing athletes to exercise for longer periods of time.1

For example, a study of cyclists who took a supplement for four weeks before a race found a 13% increase in overall performance2.

As is known, muscle acidosis interferes with the continuation of intense training, and asthma can delay the onset of muscle acidosis.

In addition, BA has the following scientifically proven properties:

• slight increase in muscle endurance, mainly when performing anaerobic work;
• a slight decrease in fat mass, associated mainly with increased performance;
• a slight increase in muscle mass, also associated with a slight increase in anaerobic endurance and, therefore, training intensity.

BA is also used in official medicine. Thus, the drug climalanin, created on its basis, due to communication with glycine receptors in the brain stem, can stop menopausal hot flashes in women in a matter of minutes. In addition, due to the accumulation of carnosine, the drug reduces fatigue in menopausal women.

How to Take Beta Alanine for Bodybuilding

Pure beta-alanine supplements come in several forms: powder, capsules and solutions. Also, amino acids are often added to pre-workout complexes; accordingly, the composition and method of administration will be completely different and here it is important to follow the manufacturer’s recommendations .

The daily dosage is approximately 3-5 g of alanine per day, and the dosage should be divided into three equal parts, taken every 6 hours throughout the day. The course of taking alanine takes from 1 to 3 months.

Sources[edit | edit code]

1. ↑ 1.01.1 Sterlingwerff T., Decombaz J., Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Amino Acids 2012, doi:10.1007/s00726-012-1245-7.
2. Derave, W., Özdemir, MS, Harris, RC et al. β-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J. Appl. Physiol. 2007, 103, 1736–1743.
3. Suzuki Y., Nakao T., Maemura H. et al. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Med. Sci. Sports Exerc. 2006, 38, 334–338.
4. Hoffman JR, Ratamess NA, Ross R. et al. Beta-alanine And The Hormonal Response To Exercise. Int. J. Sports Med. 2008a, 29(12):952-958.
5. Hoffman JR, Ratamess NA, Faigenbaum AD et al. Short-duration Beta-alanine Supplementation Increases Training Volume And Reduces Subjective Feelings Of Fatigue In College Football Players. Nutr. Res. 2008b, 28(1):31-35.
6. Peart DJ, Siegler JC, Vince RV Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. J. Strength Cond. Res. 2012, 26(7):1975–1983.
7. Sale C., Saunders B., Hudson S. et al. Effect of beta-alanine plus sodium bicarbonate on high-intensity cycling capacity. Med. Sci. Sports Exerc. 2011, 43(10):1972–1978.
8. Tobias G., Benatti FB, de Salles PV et al. Additive effects of beta-alanine and sodium bicarbonate on upperbody intermittent performance. Amino Acids. 2013, 45(2):309–317.
9. Hobson RM, Harris RC, Martin D. et al. Effect of Beta-Alanine With and Without Sodium Bicarbonate on 2,000-m Rowing Performance. Int. J. Sport Nutr. Exerc. Metab. 2013, 23(5):480–487.
10. De Salles P.V., Roschel H., de Jesus F. et al. The ergogenic effect of beta-alanine combined with sodium bicarbonate on high-intensity swimming performance. Appl. Physiol. Nutr. Metab. 2013, 38(5):525–532.
11. Mero A.A., Hirvonen P., Saarela J. et al. Effect of sodium bicarbonate and beta-alanine supplementation on maximal sprint swimming. J. Int. Soc. Sports Nutr. 2013, 10(1):52.
12. ↑ 12,012.1 Ducker KJ, Dawson B., Wallman KE Effect of Beta alanine and sodium bicarbonate supplementation on repeated-sprint performance. J. Strength Cond. Res. 2013, 27(12):3450–3460.
13. ↑ 13,013,1 Saunders B., Sale C., Harris RC, Sunderland C. Effect of sodium bicarbonate and Beta-alanine on repeated sprints during intermittent exercise performed in hypoxia. Int. J. Sport Nutr. Exerc. Metab. 2014, 24(2):196–205.
14. Bellinger PM, Howe ST, Shing CM, Fell JW Effect of combined beta-alanine and sodium bicarbonate supplementation on cycling performance. Med. Sci. Sports Exerc. 2012, 44(8):1545–1551.
15. Dawson R. Jr., Biasetti M., Messina S., Dominy J. The cytoprotective role of taurine in exercise-induced muscle injury. Amino Acids. 2002, 22(4): 309-324.
16. Pansani MC, Azevedo PS, RafachoB.PM et al Atrophic cardiac remodeling induced by taurine deficiency in Wistar rats. PLoS One. 2012, DOI: 10.1371/journal.pone.0041439.

What sports nutrition can it be combined with?

Beta-alanine combines well with protein shakes, gainers, and full-cycle amino acid complexes and BCAAs. Alanine can be combined with nitrogen donors - arginine, agmatine and pre-workouts, if it is not already present in the composition. Alanine is also compatible with caffeine, which often also acts as the main component in pre-workout complexes.

Can beta-alanine and creatine be taken together?

Beta-alanine works well with creatine, as the supplements can complement each other. Combining them will increase productivity. Alanine and creatine are often added to pre-workout supplements, so the dosage and method of taking them, usually half an hour before training, is indicated on the manufacturer's packaging. If supplements are taken separately, you should not exceed the recommended dose of each substance when taken together depending on the form of release: powder forms can be stirred in water or juice, and capsules can be washed down with water.

Read more about creatine →

How to choose the best dietary supplement?

The quality of a dietary supplement primarily depends on the brand, so the choice must be made responsibly. Here are some examples of good β-alanine supplements:

Optimum Nutrition

The most common packages are powder of 203 and 263 grams. Optimum Nutrition is one of the most well-known sports nutrition brands, but it comes at a price to match.

Be first

The most commonly found packaging on sale is 200 grams of powder. It costs about 600 rubles, which is much cheaper than supplements from Optimum Nutrition. However, Be First is also a well-known company that has established itself as a reliable and high-quality sports nutrition brand.

Now

Now Foods does not focus on sports nutrition, but on the entire market of dietary supplements for different categories of people. They provide a quality product at a fairly low price. Now's Beta Alanine is most commonly found in packs of 120, 750-milligram capsules.