Beta‑alanine

Beta‑alanine is a non‑proteinogenic amino acid produced in the liver and obtained through eating meat and poultry. It combines with histidine to form carnosine, a dipeptide that acts as an intracellular pH buffer.

Role in buffering acidity during exercise

Inside skeletal muscle, high-intensity exercise causes accumulation of hydrogen ions from anaerobic glycolysis, lowering pH and contributing to fatigue. Carnosine binds these protons and helps maintain a stable environment for energy production. Because histidine availability exceeds beta‑alanine in muscle, supplementing beta‑alanine raises carnosine concentrations, improving buffering capacity. Multiple studies show that ingesting 4–6 g of beta‑alanine daily for at least two to four weeks can increase muscle carnosine by more than 40 percent. This elevation has been associated with small but meaningful improvements in continuous efforts lasting one to four minutes, such as 400 m track events, rowing, and cycling time trials. The benefits for longer endurance events are less clear, although some athletes find enhanced performance in repeated sprints. Beta‑alanine is considered safe for healthy adults; the main side effect is paraesthesia, a harmless tingling sensation that occurs when taking large single doses. Dividing the total daily intake into smaller portions or using sustained‑release tablets reduces this sensation.

Practical use and food sources

Supplement manufacturers often include 2–3 g of beta‑alanine in single‑serve pre‑workout formulas. To achieve effective loading, athletes typically consume 1–2 g doses throughout the day until reaching 4–6 g daily for several weeks. Meat and fish contain carnosine, but beta‑alanine itself is not abundant in plant foods, so vegetarians generally have lower muscle carnosine levels. Athletes considering supplementation should check that the product is tested by a reputable third‑party certifier and avoid exceeding recommended intakes.

In summary, beta‑alanine enhances intramuscular carnosine stores, supporting pH buffering during high‑intensity efforts. Regular supplementation can delay fatigue in events lasting a few minutes, but it should be part of a broader training and nutrition plan.

Related Terms: Taurine, Creatine, Buffer, pH, Lactate threshold