Older adults can decrease their risk of falls and increase their capacity for independent living through beta-alanine supplementation. The increased muscle endurance has beneficial quality-of-life applications that last well beyond your training years. There may be additional benefits of beta-alanine for those who are aged 55 and older. Beta-alanine may help increase muscle endurance in people over 55 In a study done on the benefits of beta-alanine on high-intensity interval training, researchers found that taking beta-alanine supplements for 6 weeks improved the TTE for participants by 19%.Īnother study done on rowers found that 7 weeks of beta-alanine supplementation was linked to faster speeds in 2,000-meter races. This is especially relevant in endurance activities as well as challenging short-duration exercises like HIIT or Crossfit. It can also impact how hard you can go in the moment. Muscle acidosis (the process where glucose is broken down into lactic acid) doesn’t just limit the amount of time you can do a high-intensity activity. Beta-alanine could increase your effort in short, high-intensity exercise Regardless of those factors, though, beta-alanine may just be one way to improve your TTE through increasing carnosine stores and decreasing the negative impact of lactic acid on your muscles.Ī 2015 study found that cyclists who took daily beta-alanine supplements for 10 weeks were able to work 13% more than those who took the placebo. Whether that’s 10 minutes or 2 hours depends on a host of factors, like your diet, sleep patterns, general fitness, and more. This refers to the amount of time a person can engage in an activity before they are overcome with fatigue. The first of our benefits of beta-alanine relates to “time to exhaustion” (TTE). Beta-alanine may help you longer before getting tired Here are some of the benefits you may enjoy after supplementing with beta-alanine: 1. Runners, cyclists, rock climbers, and other endurance athletes may find beta-alanine particularly useful before a challenging workout or competition.Īnd, it may be even more important for vegan and vegetarian athletes who have less of this animal-based protein stored in their muscles due to their plant-based diet. These benefits may include increased endurance ability, decreased fatigue, and improved overall wellness. There are many positive benefits of beta-alanine. While the body has natural stores of carnosine, high-intensity athletes (who use much higher levels of amino acids than the average person) may get benefits of beta-alanine by eating foods or supplements that contain extra beta-alanine in them.īut what are the benefits of beta-alanine? Let’s take a look at what this amino acid can do for you. This molecule is stored in bulk in your muscles and brain tissue and is used to buffer lactic acid accumulation, which decreases discomfort and fatigue and improves athletic performance. Lactic acid is largely responsible for that “burn” you feel when you’ve been running, lifting weights, or participating in another endurance sport.īeta-alanine combines with histamine to become a dipeptide molecule named carnosine. And - as you’ve probably experienced during a workout - the longer you exercise, the more difficult it becomes for your body to break it down in a timely manner. The most significant of these processes for athletes is the reduction of lactic acid accumulation in the muscles.ĭuring strenuous exercise, lactic acid is produced and broken down by your skeletal muscles. It takes part in many metabolic processes. What is beta-alanine?īeta-alanine (3-amino propionic acid) is a non-essential amino acid that is produced naturally by the body and is a component of carnosine, anserine, and vitamin B5. So, today we’ll uncover what it is, what the benefits of beta-alanine are, and when to take it for maximum impact. These beta-alanine effects sound great, right?īut many more people haven’t even heard of this amino acid, don’t know how it impacts their training, and aren’t sure how to integrate it into their daily nutrition. What’s more, many fitness enthusiasts report being able to accomplish more reps or perform endurance sports for longer periods of time when supplementing with beta-alanine. Research has found that the benefits of beta-alanine include increasing performance and supporting overall health - both of which are high priorities for dedicated athletes and gym-goers. Beta-alanine is a popular supplement among athletes, and for good reason.
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