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

Beta-alanine is recommended to be taken not only by athletes who want to build muscle mass and not feel pain after exercise, but also by people to maintain health, as well as by women during climatic periods. The substance improves body tone, accelerates fat burning, and has an anti-aging effect. Let's take a closer look at the instructions for use and what beneficial properties this amino acid has.

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What is beta alanine

Beta-alanine is an amino acid. The compound is not involved in protein formation, but is actively used in the synthesis of carnosine and pantothenic acid.

The substance is difficult to obtain from the regular diet, although some types of seafood, as well as meat, vegetables and fruits stimulate its production. Therefore, experts advise replenishing its deficiency with the help of nutritional supplements.

Beta-alanine is found in its free form only in brain tissue and skeletal muscles. The synthesis of the amino acid begins in the liver, then it is broken down into acetic acid and removed from the cells. It is also part of most dipeptides.

Deficiency of beta-alainine in the body. At-risk groups

Beta-alanine is a nonessential amino acid, which means it can be synthesized within the body from other amino acids.

This means that deficiency is unlikely if the diet is adequate.

A deficiency of carnosine (an active derivative of beta-alanine) in the body can develop when there is insufficient presence of the amino acid histidine in food 33,34, which is most often a consequence of a general lack of protein in the diet.

A protein deficiency, like a deficiency of vitamins and minerals in the body, has serious consequences for health and athletic performance. We talked about its signs in the material Symptoms of protein deficiency in the body.

At risk are vegans, vegetarians and other dietary restrictions (detox diet, taking laxatives for weight loss, etc.), whose diet is often unbalanced. This is especially true for those varieties of vegetarianism that involve the complete exclusion of animal products.

In the muscles of vegans, the carnosine content is 50% lower than in the muscles of meat eaters 39. This is important to keep in mind for vegetarian athletes.

Beta-alanine deficiency can develop as a consequence of a general protein deficiency in the diet. Taking it as a supplement may be especially beneficial for vegans and vegetarians.

We recommend : Vegetarianism/veganism and sports: benefits and RISKS

Benefit for health

Beta-alanine increases carnosine levels and promotes muscle growth. In addition, the amino acid is involved in the process of converting glucose in the liver, produces a neuroprotective effect, has a beneficial effect on the body of women during menopause, and stimulates spermatogenesis in men.

β-Alanine also has effects in the brain. The substance increases cognitive abilities, improves memory and attention, and stimulates the functioning of dopamine receptors. This nutrient also exhibits rejuvenating properties. Scientists do not yet know the exact mechanism of the effect of beta-alanine on age, but many consider it an analogue of resveratrol.

The main beneficial properties of the amino acid include the regulation of central nervous system functions. Taking beta-alanine prevents oxidative stress of proteins and lipids, which helps maintain their quantity in nervous tissue. Therefore, drugs based on this substance are often used in the treatment of Alzheimer's disease and to stimulate motor activity in patients with Parkinson's syndrome.

For more interesting information about amino acids, watch the video:

How does it work?

With additional intake, BA leads to a significant increase in the level of carnosine in the muscles, which is an important buffer of muscle tissue that prevents acidification of the body during intense physical exercise. Synthesis is carried out by adding beta-alanine to histidine. Carnosine accumulates in both types of muscle fibers. During strength training, it increases performance, but during aerobic exercise it has a significantly less impact on performance.

During training, especially when performing intense strength exercises, a significant amount of hydrogen ions (H+) accumulates in the body, resulting in muscle acidification (decrease in pH). As a consequence of this process, there is a decrease in muscle performance and strength, and fatigue accumulates. This is where carnosine comes to the rescue, the concentration of which increases significantly as a result of additional intake of beta-alanine. Carnosine is able to stabilize the pH value due to its ability to neutralize hydrogen ions directly inside the cell, thereby blocking the development of acidosis and maintaining the muscle's ability to perform maximum work.

Numerous studies have shown that supplemental beta-alanine supplementation for four weeks can increase cellular carnosine concentrations by 60%, and continued supplementation for up to twelve weeks raises levels even higher, up to 80%. This is a very high figure, since the contribution of carnosine to the total buffer capacity of muscle tissue reaches 20%. Additional intake of histidine is not required, since it is quite sufficient in all tissues of the body.

Indications for use

Beta-alanine is recommended to be taken for various disorders in the body. The main indications for the use of amino acids are:

• chronic fatigue syndrome, feelings of depression or apathy;
• decreased immunity, frequent colds, infectious and viral diseases;
• menopause period;
• deterioration of memory, attention, performance.

In 2014, American scientist Donald Hoffman conducted a series of experiments involving military personnel. The soldiers were given beta-alanine to drink for a month. After this period, 10% of the subjects showed an increase in strength and endurance, and 15% showed an improvement in accuracy when shooting at targets.

Attention! For women who cannot take hormonal medications, beta-alanine-based medications help them cope with the postmenopausal period more easily. The amino acid inhibits the production of histamine, relieves hot flashes, sweating, redness of the skin, surges in blood pressure and mood swings.

Alanine-based nutritional supplements are also recommended for older adults to maintain optimal levels of carnosine in the body. It has been proven that after 50 years, the concentration of this substance in tissues decreases, which causes rapid loss of muscle mass and weight loss.

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.

Release forms

As a dietary supplement, beta-alanine is available in powder, capsule and tablet form. They have the same effect on the functioning of the body, but have specific application features.

Capsules are better protected from gastric juice and act faster than tablets. But the latter produce a stronger effect. The powder is pure β-alanine, is well absorbed, and causes a minimum of adverse reactions. However, it is less convenient to use and requires washing down or dissolving in liquid.

You can also find the amino acid on sale in the form of dietary supplements for sports nutrition. These products are sold in large quantities and require strict adherence to the instructions.

Combined with baking soda and creatine

This method is quite rare in our country, but the addition of regular baking soda can reduce muscle acidification, increase the performance and endurance of an athlete under load. The effectiveness of the approach has been confirmed by scientific research. But there are also his opponents. The fact is that soda has no chance of being completely absorbed in the human body. It enters the stomach, where it is exposed to acid, that is, gastric juice. High concentrations of sodium bicarbonate can only be achieved by using high dosages. And this, in general, is harmful to the digestive system. That’s why most coaches encourage their players to somehow come to terms with the fact that they have to endure a burning sensation in their muscles.

Dosage and regimen

Doctors recommend taking beta-alanine 2-3 times a day at regular intervals. To treat pathological conditions or eliminate a deficiency of a substance, the dosage and regimen must be selected by a doctor. The prophylactic dose is 3.5-6.0 g per day. Course duration – 1 month.

Table - Dosage of beta-alanine according to indications

A single dose of beta-alanine gives a short-term effect. To get long-lasting and lasting results, the supplement should be taken correctly - in courses of 4-6 weeks with seven-day breaks.

The amino acid can accumulate in the body and be slowly consumed within 8 weeks after administration. This is according to Dr. R. Harris, who studies the effect of beta-alanine on muscle carnosine production.

What causes the tingling sensation?

About 15 minutes after taking beta-alanine, you will feel a tingling sensation on your skin. Usually around the face, neck and arms, but can occur anywhere else. The technical term for this is paresthesia , but most people call it "beta-alanine tingling . Although this is not entirely pleasant, it is absolutely harmless. This occurs because this amino acid is a neurotransmitter and binds to nerve cells. Which causes tingling sensations for 30-60 minutes. The effect decreases after about 2 weeks of use, but very rarely disappears completely. If there is no tingling sensation, this does not mean that beta-alanine does not work for you. Small doses of 400 to 500 milligrams usually do not cause noticeable tingling. A large dosage - from 2 to 5 grams, always causes a tingling sensation. So if you take a supplement that contains high amounts of beta-alanine and you don't get any tingling sensations, it's likely the label is misleading. Some people find this effect unpleasant at first, but over time most people begin to like it.

Side effects and allergies

The main effect of β-amino acid is paresthesia. This is a sensitivity disorder in which tingling spontaneously occurs in the limbs, the pilomotor reflex (the appearance of goose bumps), and a burning sensation. This condition is considered normal and means that the product is working.

Attention! The instructions say that if paresthesia bothers or causes inconvenience, you can reduce the daily dosage or break it into more doses. It is also better to take the drug after meals, and not on an empty stomach, otherwise the tingling sensation in the arms or legs will be felt more strongly.

Another side effect of beta-alanine is allergies. It occurs rarely and only in people who cannot tolerate this particular amino acid. The reaction appears in the form of redness of the skin, itching, rash, swelling of the mucous membranes.

Effective dosages

Scientists insist on 2-5 mg of beta-alanine before training or in the morning with food. In practice, beta-alanine is often taken together with other amino acids, in particular glutamine, and BCAA. The dosages of “practitioners” are higher—many use up to 10 g of the substance at a time. In principle, this is not dangerous except for stomach upset due to the large amount of sweetener in the diet.

Conditionally essential amino acids are synthesized in the body, and excess amino acids are simply eliminated from the body naturally. It is impossible to be poisoned by beta-alanine. Also, carnosine accumulates only in skeletal muscles, but not in the liver and kidneys.

Overdose

Overdose is most often observed in athletes, as they sometimes deliberately exceed the norm or use the supplement for too long. Such a violation of the rules of use leads to a deficiency of taurine in the body. This condition is not dangerous to health, but in some cases it can cause muscle cramps, decreased vision, depression and anxiety.

If you take beta-alanine correctly, there will be no problems with your health. But if you experience any unpleasant sensations, you should stop taking the drug, drink enterosorbent and consult a doctor.

Attention! For long-term treatment, slow-release supplements should be taken. Such dietary supplements minimize the likelihood of an overdose.

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 →

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Beta-alanine

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More than 80% of reviews of beta-alanine supplements are associated with improved muscle tone. According to professional athletes, as well as people interested in bodybuilding, after taking the amino acid, tone increases, pain decreases, and muscles recover faster. Many athletes are also pleased with the price of supplements.

There are also reviews of women taking beta-alanine as an antimenopausal agent. They claim that the supplement:

• relieves fatigue;
• normalizes blood pressure and heart function;
• relieves hot flashes;
• improves quality of life;
• increases blood viscosity in women with a tendency to thrombosis.

Doctors also write reviews about β-alanine. They recommend taking dietary supplements even for girls diagnosed with artificial menopause, which occurs after surgical operations. After all, the amino acid not only normalizes hormonal levels, but also has an anti-inflammatory effect.

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Preparations containing amino acid

The nutritional supplement is mainly found in high-quality sports nutrition, which is consumed by athletes during training. The highest concentration of the drug can be achieved by taking it in capsules or powder.

List of drugs that contain BAs:

The first group includes sports dietary supplements, which are sold in specialized stores:

• Fitness Formula 100% Beta-Alanine Premium;
• Olimp Amino acids Beta-Alanine 80 tablets;
• Amino acid Olimp Beta-alanine Xplode;
• Amino acids Amino acids Optimum Nutrition Beta Alanine Powder;
• Prima Force Individual amino acids Beta-Alanine;
• Beta-Alanine Myprotein.

The second group includes drugs that can be purchased at a regular pharmacy:

• QI-CLIM;
• Abyufen;
• Klimalanin.

Most often they are used by women who have experienced menopause; the dosage in these drugs is much less than in sports nutrition.

Preparations containing beta-alanine

What symptoms of menopause does it help fight?

Amino acid-based drugs help eliminate many manifestations of menopause at different stages, which allows them to be used in combination with other medications or taken independently:

• Stimulates the removal of excess fluid from the body and prevents swelling of the extremities.

  

• Eliminates tachycardia, pain in the heart area and eases the load on the myocardium.
• Prevents a critical increase in blood pressure, which is often observed during menopause.
• Improves metabolic processes, prevents rapid weight gain due to slow metabolism.
• Saturates the body with valuable substances and improves the absorption of beneficial components from food.
• Increases mental and physical performance.
• Helps fight insomnia, nervous disorders and depression.
• Prevents weakening of the immune system and the development of various diseases against the background of this disorder.
• Slightly slows down the aging process of skin cells, which helps get rid of the premature appearance of sagging, dryness and wrinkles.
• Prevents frequent bursts of sweating, especially at night.
• Helps fight headaches, apathy and increased fatigue.
• Eliminates irritation and dryness of the vaginal mucous membranes. These symptoms often appear during menopause and are associated with a natural decrease in the amount of estrogen in the blood.
• Prevents increased fragility of bone tissue as a result of intensive leaching of calcium from bones against the background of the natural decline of reproductive function.

When taking products containing amino acids, menopause is not accompanied by acute symptoms, and the woman can lead a normal lifestyle.

Effect on a woman's body

The content of the article

An amino acid that can suppress the development of some of the unpleasant symptoms of menopause that are of vegetative origin. This substance works with peripheral vascular centers, reducing negative symptoms resulting from an increasing lack of female sex hormones and manifested by weakness, severity of hot flashes, sweating, skin heat and headaches.

This amino acid also limits the flow of histamine into the blood without being an antihistamine blocker. In addition to older women experiencing menopause, other people should pay attention to this substance:

• Nervous
  . Beta-alanine relieves stress and reduces anxiety.
• Losing weight.
  This amino acid helps burn excess fat in the body and reduce appetite.
• Elderly.
  This amino acid improves memory and acts as a general tonic, increasing the body's endurance and increasing its resistance to various diseases.
• For athletes
  . This amino acid replenishes glucose and promotes the breakdown and absorption of proteins. It increases endurance, activates muscle growth, relieves muscle pain after exercise, and also accelerates recovery from injuries, so people who practice systematic heavy physical activity need to take this substance into the body in increased quantities, with beta-alanine coming from food more quickly everything will not be enough.
• For vegetarians
  . Vegetarians who practice a complete exclusion of animal foods require the inclusion of dietary supplements with this amino acid in their diet, since it is present in small quantities in plant foods.

Cleansing the body

. Beta-alanine helps rid the body of ammonia, one of the metabolic products, as well as mercury and arsenic.

Arterial pressure.

Fights hypotension—lowering blood pressure.

Contraindications

Beta-alanine-based drugs should be taken with caution by people with diabetes.

The following conditions are absolute contraindications for taking dietary supplements with beta alanine:

1. individual intolerance,
2. pregnancy,
3. allergy,
4. gluten intolerance,
5. breast-feeding.

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Physical performance and strength

Beta-alanine improves athletic performance by reducing fatigue, increasing endurance and performance in high-intensity physical exercise.

Increases time before fatigue sets in

Research shows that beta-alanine helps increase your time before fatigue sets in.

In other words, it helps you exercise for longer periods of time. A study of cyclists found that four weeks of supplementation increased total training time by 13%, increasing by a further 3.2% after 10 weeks (, , , ).

Similarly, 20 men in a comparable cycling test increased their time to fatigue by 13–14% after four weeks of beta-alanine supplementation ().

Useful for short duration exercises

In general, muscle acidification limits the duration of high-intensity exercise.

For this reason, beta-alanine is especially helpful during intense and short-term exercise lasting one to several minutes.

One study found that six weeks of beta-alanine supplementation increased the duration of exercise before fatigue by 19% during high-intensity interval training (HIIT) ().

In another study, 18 rowers who trained for seven weeks were 4.3 seconds faster than a placebo group in a 2,000-meter race lasting over 6 minutes ().

Other useful properties

Beta-alanine may help increase muscle endurance in older adults ().

In resistance training, it can increase training volume and reduce fatigue. However, there is no conclusive evidence that beta-alanine increases strength (, , , ).

Summary:

Beta-alanine is most effective in exercise lasting one to several minutes. It can help reduce fatigue while increasing physical performance and muscle endurance.

Summarize

• Beta-alanine improves performance by increasing physical performance and reducing muscle fatigue.
• It also has antioxidant, immunostimulating and anti-aging properties.
• You can get beta-alanine from foods that contain carnosine or through supplementation. The recommended dose is 2–5 grams per day.
• Although excessive amounts may cause skin tingling, beta-alanine is considered a safe and effective supplement for enhancing physical performance.

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