The intense burning feeling in your legs during an exhaustive set of squats, bicycle ride or run is usually what will get most individuals to stop and take a break. Supplementation of beta-alanine can help reduce the burning feeling in your thighs and keep you performing longer. Although beta-alanine can help you perform longer, you may still question what potential side effects may accompany the benefits.
What is Carnosine?
Beta-alanine supplementation helps increase muscle levels of the dipeptide -- two amino acids linked together -- called carnosine. Beta-alanine appears to be the major determining factor in the muscles for creation of carnosine. Carnosine's purpose is to buffer hydrogen ions that form during exercise, which cause the burning sensation in the muscle. In one study published in the "Journal of the International Society of Sports Nutrition," participants who consumed beta-alanine for 28 days had delays in the accumulation of the hydrogen ion while running.
Beta-Alanine Dosages
Research on humans and beta-alanine is somewhat limited, but as of 2011 is becoming more prevalent. Studies on beta-alanine have had participants use between 3 and 6 g of beta-alanine daily. Dosages should be broken into two or three equal quantities throughout the day.
Side Effects
According to Ray Sahelian, M.D., research studies using beta-alanine have not noted any side effects. You may notice that when you begin beta-alanine supplementation that you may experience a mild to moderate burning, itching or flushing feeling in the skin. These sensations do not cause any harm to your body. To combat this effect, consume only about 1 g per serving and slowly progress to about 2 g.
Beta-Alanine and Creatine
One study published in the "International Journal of Sport Nutrition and Exercise Metabolism" showed that the consumption of beta-alanine with a creatine supplement caused greater increases in skeletal muscle mass and changes in body fat than did creatine supplementation alone. So if you currently use creatine in your supplement regime, you may want to add beta-alanine for additional benefits.
References
- "Anabolic (10th Edition)"; William Llewellyn; 2011
- "Journal of the International Society of Sports Nutrition"; Effect of Beta-Alanine Supplementation on the Onset of Blood Lactate Accumulation (OBLA) During Treadmill Running: Pre/Post 2 Treatment Experimental Design; Thomas Jordan; May 2010
- Raysahelian.com; Beta Alanine Supplement Information, Benefit, Side Effects, Dosage; Ray Sahelian, M.D.
- "International Journal of Sport Nutrition and Exercise Metabolism"; Effect of Creatine and ß-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes; Jay Hoffman, et al.; August 2006
