Beta Alanine reviews are almost always positive ever since it was introduced to the supplement market place about 4 years ago. There was a ∼2-fold greater increase in muscle carnosine content in both muscle groups measured for the high dosing group (tibialis anterior: 2.04 mmol.kg−1 wet weight and gastrocnemius: 1.75 mmol.kg−1 wet weight increase) compared with the low dosing group (tibialis anterior 1.12 mmol.kg−1 wet weight and gastrocnemius 0.80 mmol.kg−1 wet weight increase).
In light of this, β-alanine has been combined with creatine monohydrate in an attempt to investigate any potential synergistic effect on performance compared with either supplement alone ( 50,97,113 ). Hoffman et al. ( 50 ) investigated the effects of 10 weeks of β-alanine (3.2 g.d−1) and creatine monohydrate (10.5 g.d−1) on muscular strength, power, and body composition in collegiate football players.
Therefore, for the effects of beta-alanine to be most noticeable, I would recommend a high-intensity bodybuilding-style training program, HIIT or interval training , CrossFit, or all-out 1-5 minute bouts to exhaustion, with short rest periods of less than 2 minutes.
Participants had not taken any supplement in the three months prior to the study and had not taken β-alanine for at least six months prior to the study due to the long washout period for muscle Carnosine 21 Participants beta alanine benefits verbally agreed to maintain similar levels of physical activity and dietary intake for the duration of the study and compliance with this request was verbally confirmed with participants prior to each testing session.
An analysis of amino acid sequences of other NMTases of plant origin—phosphoethanolamine NMTase, Rubisco NMTase, and putrescine NMTase—indicated that their theoretical pIs fall between 4.69 and 6.20 and their molecular mass between 37 and 56 kD. Purification and characterization of the NMTase involved in β-Ala betaine synthesis opened up opportunities for cDNA cloning, biochemical characterization of this NMTase, and understanding the functional significance of this pathway.
The reason is that a high a carnosine level can result to a reduction in body fat, an increase in exercise capacity, an increase in anaerobic threshold, an increase in general physical strength and; an increase in muscle mass and rate of recovery after strenuous physical exertion.
This includes elucidating the type of sports and environments, where β-alanine supplementation may be most useful and refining the strategy on how it is supplemented, with particular focus on the length of supplementation protocols to allow coaches and athletes to make more informed decisions about employing β-alanine supplementation as a worthwhile ergogenic aid.
If calcium handling were the main mechanism for an effect of elevated muscle carnosine on exercise performance, significant effects of β-alanine supplementation would be expected across a wider range of exercise performance tests than have currently been shown 2 , 9 Whilst the present study was not designed to examine the mechanisms related to increased exercise performance as a result of elevated muscle carnosine levels, the lack of an effect of β-alanine would be consistent with the lack of an effect of carnosine on calcium handling.
The variability in carnosine loading in response to β-alanine supplementation has led to individuals being categorized into low- and high-responders ( 7 ). Baguet et al. ( 4 ) reported a positive correlation between high baseline muscle carnosine content and the increase in muscle carnosine after β-alanine supplementation in elite rowers.
There was no difference across the four trials or between the two groups for 1 km split times (p = 0.630; p = 0.760; FIGURE 2 ). Finally, blood lactate concentrations increased due to the exercise (p < 0.001) but again there was no effect of trial or group (p = 0.093; p = 0.869; TABLE 2 ).
Hoffman et al. ( 51 ) also observed no significant difference in sprint times or fatigue rates in American football players in an intermittent shuttle running line drill (3 × 35-43 seconds with a 2-minute rest) after 3 weeks of β-alanine supplementation.
Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA , which may explain why consumers often claim to experience a caffeine -like response from it. Beta-alanine is even gaining support within the scientific community for being secondarily classified as a neurotransmitter.