Beta-Alanine: Facts Could Kill You

There are hundreds of supplements to choose from and many have BS claims, outrageous hype, and it is almost impossible to find even one that delivers the results. If you’ve read Flex Magazine or others, you know that finding scientific evidence is key. Beta-Alanine is a rare gem. Finally. A supplement that lives up to expectations. The science behind this supplement is backed by major, peer-reviewed university studies conducted in humans, not rats, cells, or goats, which are generally used in studies. The science behind beta-alanine is simple. It makes sense and it works.

What is Beta-Alanine and where do we get it?

Beta-alanine is a non-essential amino acid and is the only naturally-occurring beta-amino acid. Not to be confused, beta-alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the formation of proteins. Chicken, pork and fish contain the dipeptides: carnosine, anserine and balenin, instead of directly ingesting beta-alanine.

Carnosine Background:

Gulewitsch, a Russian scientist, was the first to identify carnosine in 1900. 11 years later, he discovered the amino acids, beta-alanine and histidine. Seven years later, Barger and Tutin and Baumann and Ingvaldsen confirmed Gulewitsch’s findings. However, it was not until 1938 that the first research on carnosine and its effects on muscle damping was published.

Carnosine is a naturally occurring dipeptide found in type 1 and type 2 muscle fibers, but is found in significantly higher concentrations in type 2 fibers. Type 2 muscle fibers are used primarily in high intensity strength training and respond better to muscle growth.

When beta-alanine enters the muscle cell, it becomes what we call the “rate-limiting substrate” of carnosine synthesis. By speed limitation, we mean that without beta-alanine, no carnosine is produced. So why is carnosine so important? Carnosine is a dipeptide found primarily in fast-twitch muscles whose main function, as far as you and I are concerned, is to buffer hydrogen ions (H +).

Buffers H + and prevents pH levels in the muscle from dropping to low (more acidic) levels. Low acidity creates that “burn” in the muscles, causing fatigue and forcing you to muscle failure (also known as the end of your set). In a more acidic environment, ATP is less effective and the release of calcium, a key component for muscle contraction, is substantially hampered.

However, with higher levels of carnosine in the muscle, you can prevent the drop in pH. With H + damped, continue to squeeze reps, prolong a high-intensity run, or just lift heavier weights for more reps. So why not double the carnosine? First, carnosine is not effectively absorbed in humans. When ingested and digested, only a small amount remains intact, but that in itself creates problems. Intact carnosine is hydrolyzed to histidine and beta-alanine, which is then absorbed by skeletal muscle and synthesized again into carnosine.

Due to initial hydrolysis, ingested carnosine does not remain intact when absorbed by muscle. The only value you get from ingesting carnosine is the beta-alanine that is formed, since it is beta-alanine that can “remake” carnosine in the muscle. As such, it makes a lot more sense to take your beta-alanine directly!