Beta Alanine Supplementation
Benefits
- Increases VT and LT
- helpful for high intensity efforts or repetitive efforts longer than 30 seconds with long rests
- increases the last part of a max effort lasting 20 to 60 minutes
How it works
During high intensity exercise the primary energy source becomes anaerobic glycolysis. As exercise progresses, the dissociation of lactic acid to lactate produces hydrogen ions that overcome the intracellular buffering capacity and the pH of the muscle falls (becomes more acidic). Although H+ accumulation is lakely not the primary cause of fatigue during high intensity exercise , acidosis interferes with several metabolic processes, the accumulation of H+ in the muscle disrupts the resynthesis of phosphorylcreatine, inhibits glycolysis and the functioning of the muscle contractile machinery as well as increasing the perception of fatigue.
The first line of defense against changes in muscular ph levels is carnosine. As such, any means of increasing the ability of the muscle to buffer the H+, is likely to be of value to athletes. B-alanine is the limiting factor to the synthesis of carnosine within the muscle. increasing the muscle carnosine concentration would theoretically increase the intracellular buffering capacity, thereby potentially delaying the onset of fatigue. Indeed, supplementation with β-alanine has been shown to significantly elevate carnosine levels in both type I and type II human muscle fibres.
The median increase in performance of 2.85% during 4’ time trials shown in one of the studies I examined would result in roughly 6 second for a 1500m running race. That difference, in an olympic final could result in getting 6th or on the podium. Another study performed on cyclists showed these results:
Ingestion Protocol
The supplementation strategy for beta-alanine is important to maximize its effects. To date, research suggests that beta-alanine requires a chronic loading dose of 4 to 6 g daily in divided doses of 2 g or less, for a minimum of two weeks (which results in a 20-30 % increase in muscle carnosine concentrations), with greater benefits seen after 4 weeks (40-60 % increase). To increase muscle carnosine, a larger dose of 6 g, divided into 4 equal doses during meals would be more advantageous. To some people it can give a light tingling discomfort when not tolerant enough for the dose they are introducing. The protocol I suggest is the following:
- 1st week- 2 grams a day
- 2nd week 3 grams a day
- 3rd week 4 grams a day
- 4th week 5 grams a day
- 5th week 6 grams a day
- 2-3 weeks without as carnosine levels are already high and not to stress the liver
- Repeat the protocol with 1-gram higher dosage and then stop ingestion for 1-2 months
Bibliography
Quesnele, J. J., Laframboise, M. A., Wong, J. J., Kim, P., & Wells, G. D. (2014). The Effects of Beta-Alanine Supplementation on Performance: A Systematic Review of the Literature. International Journal of Sport Nutrition and Exercise Metabolism, 24(1), 14-27. Retrieved Nov 1, 2024, from https://doi.org/10.1123/ijsnem.2013-0007
Hobson, R.M., Saunders, B., Ball, G. et al. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids 43, 25–37 (2012). https://doi.org/10.1007/s00726-011-1200-z
Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.