Beta Alanine is an beta amino acid. Studies show that supplementing with beta alanine can have positive impacts upon both strength and lean tissue gains. This supplement is one of the few PROVEN supplements available on the market. Coupled with creatine, this combo makes for an awesome stack for any serious athlete. 4-6g doses of beta alanine are generally considered to be beneficial when taken over an extended period of time.
When I take beta alanine, I feel tingly. Is this normal?
Yes. This is known as paraesthesia and usually happens when someone consumes more than 10mg per kg of bodyweight. It is normal, so don't worry!
Do you have any studies on beta alanine to support its use?
Sure do!
Check out these studies below:
Some interesting studies for you science-y kids out there :)
Study 1: http://tinyurl.com/cvsd8pl
Purpose: Recent research has shown that chronic dietary β-alanine (βALA) supplementation increases muscle carnosine content, which is associated with better performance in short (1-2 min) maximal exercise. Success in endurance competitions often depends on a final sprint. However, whether βALA can be ergogenic in sprint performance at the end of an endurance competition is at present unknown. Therefore, we investigated the effect of 8-wk βALA administration in moderately to well-trained cyclists on sprint performance at the end of a simulated endurance cycling race.
Methods: A double-blind study was performed, which consisted of two experimental test sessions interspersed by an 8-wk βALA (2-4 g·d-1; n = 9) or matched placebo (PL; n = 8) supplementation period. In the pretesting and the posttesting, subjects performed a 10-min time trial and a 30-s isokinetic sprint (100 rpm) after a 110-min simulated cycling race. Capillary blood samples were collected for determination of blood lactate concentration and pH.
Results: Mean power output during the time trial was approximately 300 W and was similar between PL and βALA during either the pretesting or the posttesting. However, compared with PL, during the final sprint after the time trial, βALA on average increased peak power output by 11.4% (95% confidence interval = +7.8 to +14.9%, P = 0.0001), whereas mean power output increased by 5.0% (95% confidence interval = +2.0 to +8.1%, P = 0.005). Blood lactate and pH values were similar between groups at any time.
Conclusion: Oral βALA supplementation can significantly enhance sprint performance at the end of an exhaustive endurance exercise bout.
In this narrative review, we present and discuss the current knowledge available on carnosine and β-alanine metabolism as well as the effects of β-alanine supplementation on exercise performance. Intramuscular acidosis has been attributed to be one of the main causes of fatigue during intense exercise. Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and β-alanine. The rate-limiting factor of carnosine synthesis is β-alanine availability. Supplementation with β-alanine has been shown to increase muscle carnosine content and therefore total muscle buffer capacity, with the potential to elicit improvements in physical performance during high-intensity exercise. Studies on β-alanine supplementation and exercise performance have demonstrated improvements in performance during multiple bouts of high-intensity exercise and in single bouts of exercise lasting more than 60 s. Similarly, β-alanine supplementation has been shown to delay the onset of neuromuscular fatigue. Although β-alanine does not improve maximal strength or V˙O2max, some aspects of endurance performance, such as anaerobic threshold and time to exhaustion, can be enhanced. Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested. The symptoms, however, are transient and related to the increase in plasma concentration. They can be prevented by using controlled release capsules and smaller dosing strategies. No important side effect was related to the use of this amino acid so far. In conclusion, β-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance.
ABSTRACT. Stout, J.R., J.T. Cramer, M. Mielke, J. O’Kroy, D.J.
Torok, and R.F. Zoeller. Effects of twenty-eight days of betaalanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J. Strength Cond. Res. 20(4):928–931. 2006.—
The purpose of this study was to examine the effects of 28 days of beta-alanine (b-Ala) and creatine monohydrate (CrM) supplementation on the onset of neuromuscular fatigue by using the physical working
capacity at neuromuscular fatigue threshold (PWCFT) test in untrained men. Fifty-one men (mean age SD 24.5 5.3 years) volunteered to participate in this 28-day, double-blind, placebocontrolled study and were randomly assigned to 1 of 4 groups: placebo (PLA; 34 g dextrose; n 13), CrM (5.25 g CrM plus 34g dextrose; n 12), b-Ala (1.6 g b-Ala plus 34 g of dextrose; n 12), or b-Ala plus CrM (CrBA; 5.25 g CrM plus 1.6 g b-Ala plus 34 g dextrose; n 14). The supplement was ingested 4 times per day for 6 consecutive days, then twice per day for 22 days before posttesting. Before and after the supplementation, subjects performed a continuous incremental cycle ergometry test while a surface electromyographic signal was recorded from the vastus lateralis muscle to determine PWCFT. The adjusted mean posttest PWCFT values (covaried for pretest PWCFT values) for the b-Ala and CrBA groups were greater than those for the
PLA group (p 0.05). However, there were no differences between the CrM vs. PLA, CrBA vs. b-Ala, CrM vs. b-Ala, or CrM vs. CrBA groups (p 0.05). These findings suggested that b-Ala supplementation may delay the onset of neuromuscular fatigue. Furthermore, there appeared to be no additive or unique effects of CrM vs. b-Ala alone on PWCFT.
Unlike some supplement companies, we (Spartan Supps), only stock products that actually work and have scientific backing to support them. Stay tuned for more supplement info.
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Check out my thread in the supplements section of the boards. It's at the top of the page and is titled "Useful studies and links I have accrued over the years"
Disclaimer: As with all supplements, make sure you consult a medical/healthcare professional BEFORE you commence a supplementation program.
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