ATP Science Beta Alanine

Many athletes and gym-goers use Beta alanine supplementation to boost muscle carnosine. Muscle carnosine is an intramuscular acidity buffer and antioxidant that can aid in buffering lactic acid build up for better endurance.

During high intensity exercise, there is a greater reliance on ATP production from glycolysis and phosphagen systems resulting in an accumulation H+, which leads to exercise-induced metabolic acidosis. This acidity has been implicated as the cause of muscular fatigue and decreased muscle contractile function. By buffering exercise-induced acidity, muscle carnosine aids performance. Especially in events with prolonged bouts of high intensity exercise.

The Science of Beta Alanine

In a recent study, twenty-five active males were supplemented with 6.4 grams per day of beta alanine or a placebo for a 24 week period. Every 4 week participants provided a muscle biopsy and performed a high-intensity cycling capacity test. The study found that twenty-four weeks of beta alanine supplementation increased muscle carnosine content and improved high-intensity cycling capacity. The study also found that beta alanine plays an important role in muscle carnosine accumulation and production.¹

The meta-analysis verdict on Beta Alanine

In April 2017, a huge meta-analysis study² (a study were they combined all studies on beta alanine) was published in the British Journal or Sports Medicine and guess what it showed? Beta alanine really works to boost exercise performance whether it be in the gym or an aerobic sport. The results of the meta-analysis showed a significant positive overall effect of -alanine supplementation on exercise, supporting the efficacy of increased muscle carnosine to improve exercise. Exercise duration was the greatest influencing factor regarding the efficacy of -alanine supplementation meaning the more work you put in, the better returns you got. The study went on to state that exercise capacity and performance were both improved by supplementation, although effect sizes suggested -alanine to be almost twice as effective at improving exercise capacity. The key point of the study was:

• Carnosine is abundant in skeletal muscle, suggesting that it plays an important role during exercise, with a key physiological role considered to be intracellular pH regulation.
• -alanine supplementation can increase muscle carnosine concentration and improve exercise capacity and performance.
• There may be a number of confounding factors, including exercise type, duration and mode and population, which may influence the effects of -alanine supplementation.

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