What Is Beta-Alanine and Should Gym-Goers Take It?
You might have seen it listed on the ingredients label of your pre-workout supplements. But what does beta-alanine actually do? To break it down, we consulted Sinead Roberts, a performance nutritionist and lecturer in sports and exercise nutrition. Here’s what you need to know.
Beta-alanine isn’t your typical amino acid. Instead of being used to make protein, like most amino acids, it is used to make a small molecule called carnosine. This accumulates in your muscles and buffers the acid produced during high-intensity exercise. This acid is what causes the ‘burn’ you feel when you really push your limits.
The body produces beta-alanine itself, but it doesn’t produce enough to saturate the muscle with carnosine. That’s why beta-alanine supplements are popular.
Does Beta-Alanine Help You Build Muscle?
Sort of. Higher levels of muscle carnosine allow you to train harder, for longer. But beta-alanine doesn’t have an immediate effect – despite its presence in pre-workout supps. You typically need to take a dose of about 4-6g daily for at least two to weeks to see a significant increase in carnosine – and then you need to keep taking it at that dose to maintain that level.
Studies suggest carnosine levels may increase by 20-30% within two weeks, up to 60% within four weeks, and even as much as 80% after 10 weeks in those with the lowest starting levels.
Should I Take Beta-Alanine?
Well, that depends. It’s only effective if ‘the burn’ is the main limiting factor in your exercise performance. This is usually high-intensity exercise lasting 30 seconds to 10 minutes – sprints, intervals, EMOMs, and high-rep bodybuilding efforts, for instance. For exercise that is shorter than 30 seconds, such as a one-rep max lift, it is your strength or capacity to produce energy fast enough that dictates performance. And for exercise that is longer than 10 minutes, such as a 10K run, it is your aerobic capacity or muscular endurance that’s the limiting factor.
Does Beta-Alanine Work for Everyone?
It may be less effective in elite athletes compared to everyday gym-goers. This could be because elite exercisers have adapted to become better at buffering acid or accumulating muscle carnosine, so an added dose of beta-alanine doesn’t offer as much of a boost. Or it may be because at the upper echelons of fitness, something other than acid is more likely to be limiting performance.
In short: if you’re a recreational athlete doing regular high-intensity work, then beta-alanine might make a difference.
How Much Beta-Alanine Should I Take?
It’s worth seeking professional advice – such as consulting a qualified nutritionist or dietitian – before taking a new supplement. However, evidence suggests a daily dose of 4-6g is safe for most healthy people.
One common side effect: nerve tingles or ‘paraesthesia’. This isn’t harmful, but can feel a bit weird the first time you encounter it. You can minimise the effects by splitting your dose across the day – just don’t take it too late if you’re taking it as part of a caffeinated pre-workout.
You Might Also Like
