Beta-alanine, a naturally occurring amino acid, functions in supplement form to promote muscular endurance. As an amino acid, consuming it with other amino acids does not present a problem. While milk contains amino acids, protein, fat and carbohydrates, as well as vitamins and minerals, none interfere with your absorption and processing of beta-alanine. Consult a health care professional before using any dietary supplement.
Beta-Alanine
Beta-alanine has little direct action within your body, as it does not trigger any unique metabolic process. Instead, beta-alanine functions as a catalyst, working with other compounds to promote their function. This is most notable in the formation of the amino acid carnosine, which is a combination of the amino acids beta-alanine and histidine. Carnosine has any number of effects, at least one of which can be improved by beta-alanine supplementation.
Endurance
While beta-alanine does not increase your muscular endurance directly, it improves your ability to produce carnosine. This increased ability directly improves your muscular endurance, according to a 2007 study published in "Amino Acids." Being able to produce more carnosine increases your ability to recover in between bouts of repeated exercise. According to a 2007 study published in the "Journal of Applied Physiology," beta-alanine supplementation improved performance in repeated bouts of sprinting.
Side Effects
No study has shown any long-term negative effects when supplementing with beta-alanine. A tingling sensation is sometimes reported by users, and this, paraesthesia, usually vanishes shortly after onset. In cases of extreme dosing, where individuals were using more than 20 mg per kg of body weight, paraesthesia has continued for some time, according to a 2006 study published in "Amino Acids." Using only 10 mg per kg of body weight resulted in little to no side effects.
Using With Milk
There are no actual advantages or disadvantages to using beta-alanine with milk. Like other amino acids, your body will process it and use it on an as-needed basis. Getting extra milk in your diet, unless you are lactose-intolerant, is never a bad thing if you are trying to gain lean muscle mass. Milk is high in casein, a slowly digested protein that provides an even release of amino acids over time while avoiding a sudden spike or fluctuation of your blood sugar levels. So if you wish to wash down a capsule or two of beta-alanine with a glass of milk, by all means do so.
References
- "Amino Acids"; Influence of Beta-alanine Supplementation on Skeletal Muscle Carnosine Concentrations and High Intensity Cycling Capacity; C.A. Hill, et al.; February 2007
- "Journal of Applied Physiology"; Beta-alanine Supplementation Augments Muscle Carnosine Content and Attenuates Fatigue During Repeated Isokinetic Contraction Bouts in Trained Sprinters; W. Derave, et al.; November 2007
- "Amino Acids"; The Absorption of Orally Supplied Beta-alanine and Its Effect on Muscle Carnosine Synthesis in Human Vastus Lateralis; R.C. Harris, et al.; May 2006
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