Beta-alanine is a non-essential amino acid that is naturally produced in the body and can also be found in certain foods such as chicken, beef, and fish. However, the amounts found in these foods are typically not enough to provide significant benefits which is why it can be taken as a supplement that is generally considered safe and well-tolerated, with few reported side effects.

Weirdly, they are not directly attributed to beta alanine per se, rather, they are caused by the action of beta-alanine. Let me explain. Beta-alanine does nothing to boost muscle gain or burn fat, rather, it buffers against acid build-up which then allows the individual to work out harder and longer.

The net result of this is of course greater muscle gain and fat loss. One of the primary functions of beta-alanine is to increase the production of carnosine, a molecule that helps to buffer reduce the build-up of lactic acid in the muscles.

Lactic acid is a waste product that is produced during exercise, and it can cause fatigue and muscle soreness. By reducing the amount of lactic acid in the muscles, beta-alanine can help to improve physical endurance and delay the onset of fatigue during exercise.

In terms of muscle growth, beta-alanine has been shown to increase the production of anabolic hormones, such as growth hormone and insulin-like growth factor-1 IGF In terms of athletic performance, beta-alanine has been shown to improve physical endurance and reduce fatigue during exercise.

It can also help to improve muscle growth and strength, leading to improved performance in activities such as weightlifting and high-intensity interval training. It did this by increasing the production of carnosine, a molecule that helps to buffer the build-up of lactic acid in the muscles.

Another randomized controlled trial found that beta-alanine supplements increased muscle mass and strength, leading to improved performance in activities such as weightlifting and high-intensity interval training. This was due to its ability to increase the production of anabolic hormones, such as growth hormone and insulin-like growth factor-1 IGF-1 , which help to stimulate muscle growth and repair.

Beta alanine makes for a good pre-workout. It is one of the classic ingredients for most per-workout powders. The only problem with these pre-workout powders is that most contain high amounts of caffeine. This means that you can forget about it if you intend to train after work.

Caffeine has a half life of about 3 hours so even if you hit the bed at 10pm, you are still going to have significant caffeine levels coursing through your veins that hampers good quality sleep.

Beta-alanine can be found in some foods, needs to be taken as a supplement to achieve the desired effects.

It is generally considered safe and well-tolerated, with few reported side effects. Try to take 1. If you do take 3g or more, you may experience some harmless tingling and flushing.

This is normal and dose dependent, meaning the more you take, the more tingles you will suffer. Some minor experimentation on the dose that works for you would be ideal. In conclusion, beta-alanine is a non-essential amino acid that offers a range of benefits for athletic performance and muscle growth.

Beta-alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise. Eur J Appl Physiol. doi: Epub Oct PMID: β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals.

J Int Soc Sports Nutr. PMID: ; PMCID: PMC Int J Sport Nutr Exerc Metab. Pause slideshow Play slideshow Free shipping ON ALL DOMESTIC ORDERS. icon-X Close menu. Home Shop. Frog Fuel Power Protein. Frog Fuel Ultra Pre-Workout. Shop All. Log in. These beta-alanine effects sound great, right? What is beta-alanine?

Here are some of the benefits you may enjoy after supplementing with beta-alanine: 1. Beta-alanine may help increase muscle endurance in people over 55 There may be additional benefits of beta-alanine for those who are aged 55 and older. Beta-alanine may help you build lean muscle mass By reducing your time to exhaustion, you will be able to get in longer, more difficult workouts.

Which foods contain beta-alanine? Here are the top food sources of beta-alanine: Poultry. Turkey and chicken are some of the richest sources of beta-alanine. In 3 ounces of turkey breast, there are 2 grams of alanine. The same can be found in 1 cup of rotisserie chicken breast. Soybeans have 3 grams of alanine in every cup.

You can purchase soybeans to munch on as a snack, or use soy flour in your recipes. Loin beef filet, top roast, ground beef, or other lean cuts all provide the benefits of beta-alanine due to their high beta-alanine content.

A 3-ounce serving of yellowtail fish has an estimated 1 gram of alanine. Other types of fish with high protein and alanine include rainbow trout, tilefish, rockfish, coho salmon, pink salmon, haddock, mackerel, herring, and tuna.

Try taking beta-alanine with citrulline malate Beta-alanine and citrulline malate - both active ingredients in Frog Fuel Ultra liquid protein shots - are an excellent pairing for those living an active lifestyle.

Ensure proper beta-alanine dosing Scientific literature shows that beta-alanine supplementation should be started with a loading phase of g daily for 4 weeks.

Frequently asked questions about beta-alanine Here are a few questions people often ask before they make the plunge to start taking beta-alanine. Are there any side effects to taking beta-alanine? Should I take beta-alanine every day? Does beta-alanine help build muscle?

Can I take beta-alanine with other supplements? Can I take beta-alanine while working out? Are there any precautions I need to take when taking beta-alanine? Can I use beta-alanine as part of a football conditioning program? How long does it take beta-alanine to work?

Ready to ramp up your workout? Share Share on Facebook twitter Tweet Tweet on Twitter Pin it Pin on Pinterest. icon-left-arrow Back to Blog. Feb 14, Feb 07, Jan 31, They have a higher muscle carnosine concentration.

This includes bodybuilders and sprinters. This is because fast-twitch muscle fibers generally contain more carnosine than slow-twitch. So, athletes participating in explosive sports will often have higher carnosine levels.

Many studies have looked at the effect that beta-alanine has on skeletal muscle. Several have found positive effects related to muscle power and strength.

One example is a study. This piece of research involved 30 people. Each one engaged in a 5-week strength training program. The intervention group took 6. The control group took a placebo.

Those taking beta-alanine had "significantly greater" improvements in training. These improvements were better than those seen in the control. They had greater maximum power output.

Their one-rep max 1RM was more powerful too. Thus, researchers concluded that they had greater strength gains. A study involved 20 males. They each engaged in resistance training three times per week for a total of eight weeks.

Some took a supplement that contained three ingredients. One was beta-alanine. The other two were creatine monohydrate and branched chain amino acids. The rest took a placebo and served as the control. At the end of the eight weeks, the supplementation group had greater strength increases.

The bench press exercise was used to learn the effects. Their lean body mass increased more than the placebo group as well. A different study looked at a combination program. In this case, beta-alanine supplementation was used.

But subjects also engaged in high-intensity interval training. After only three weeks, they noticed significant improvements in their VO2.

Both utilization and peak levels were better. After three more weeks, there were more changes in their lean body mass. Combining these two methods had helped them better change their body composition. Research further reveals that beta-alanine offers even more benefits.

These extend beyond boosting lean muscle mass. One review of beta-alanine supplementation indicates that it can also improve athletic performance. This same study reported that it also reduces neuromuscular fatigue.

It does this by increasing carnosine levels. This limits the effects of oxidative stress. Reducing muscle fatigue means that you can work out longer and harder. It sets you up for greater muscle endurance.

And it does this even during more intense physical activities. Your exercise capacity increases because your muscles can endure more. Science continues to show that this amino acid is good for short bouts of exercise.

Researchers also wanted to know if it had an impact on muscular endurance.

Adv Food Nutr Res. Epub Jan 8. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. To give your orders the best chance of arriving on time, place your order as early as possible and by the cut-off dates below.

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About Us. Currency USD AUD USD. Sign in. Typically, amino acids combine in the body to create proteins.

However, beta-alanine joins with the amino acid histidine to form a dipeptide called carnosine. The body stores carnosine in the muscles and other tissues.

Carnosine helps reduce acid accumulation in the muscles during exercise, reducing fatigue and leading to better athletic performance. In the mids, research led by Professor Roger Harris found that dietary supplementation with beta-alanine could increase the amount of carnosine available in muscles and enhance exercise performance.

Learn about essential amino acids here. These processes are as follows:. Learn more about muscle soreness after exercising here. Because it increases carnosine levels, beta-alanine supplementation may help improve athletic performance by decreasing fatigue and boosting endurance and performance during high intensity exercise.

Animal studies show that further research into beta-alanine could help :. Learn about other supplements and vitamins for athletes here.

Beta-alanine is a commonly available supplement in many sports-related products. However, it is also present in many protein sources, such as meat, fish, and poultry, albeit in lower quantities.

To receive a sufficient amount to boost athletic performance, a person will likely require supplementation. Most of the food sources that contain beta-alanine are animal products. This means people following a vegan or vegetarian diet will likely have significantly less beta-alanine and carnosine in their system and require supplementation to enhance athletic performance.

Learn more about supplements suitable for those following plant-based diets here. A study notes that more research is necessary to identify the most appropriate dosing strategy for beta-alanine supplementation.

Some research suggests that 1. Similarly, other sources suggest that a person may consider a loading phase of 3. Advice includes dividing beta-alanine into 3 or 4 even doses a day and consuming them with main meals to help enhance uptake and manage potential side effects better.

There are potential side effects associated with beta-alanine, especially if a person takes it in large doses, although they are not severe. These may include skin rashes and paresthesia , a tingling sensation on the skin. Learn about the side effects of drugs and supplements here.

People often combine beta-alanine with other supplements, especially creatine and sodium bicarbonate. Creatine can improve performance in high intensity exercise by increasing the availability of adenosine triphosphate ATP , a molecule that every cell in the body produces.

Research has found that combining beta-alanine and creatine can increase athletic performance. As such, many sports supplements may include both ingredients. Research suggests that using sodium bicarbonate and beta-alanine together may add additional improvement to this buffering capacity.

Learn more about vitamins, minerals, and supplements in our dedicated hub. Beta-alanine is an amino acid that is a common ingredient in many sports supplement products. Some evidence suggests that it may help improve athletic performance and benefit overall health.

Supplementing beta-alanine can help increase the concentration of carnosine in muscles, which regulates acids that accumulate from exercise, helping an individual avoid fatigue. Research notes that the supplement is safe and effective in appropriate doses and is unlikely to cause any serious adverse effects.

While beta-alanine is present in protein sources such as meat, a person is unlikely to consume a sufficient amount from their diet to notice any benefit.

A person can also combine it with other supplements, such as creatine and sodium bicarbonate, to try and further enhance performance. There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine.

Some people use legal steroids as a workout supplement to help build muscle. Not all legal steroids are safe or effective, however. Learn more here. L-arginine is an amino acid that helps the body build proteins.

Learn about the benefits and side effects of L-arginine, along with how much to take. What are some of the possible side effects of pre-workout?