Beta Alanine is considered a non-essential amino acid. In the body beta alanine combines with l-histidine to form carnosine. Carnosine is responsible for buffering acid in the muscles, and in particularly lactic acid which is a by-product of intense exercise. Carnosine has an ability to act as an intracellular antioxidant that can fight cellular fatigue. Its antioxidant properties allow it to remove free-radicals which are another by-product of intense training that can cause cell damage if unattended.
Beta Alanine is a well researched as a supplement and anecdotally many people report being able to perform extra reps when training in sets of 8-15 repetitions. One study showed that ingesting 6 grams per day of beta-alanine (1.5 g, four times per day) increased the punch force of amateur boxers by 20%, and punch frequency by 25%, as compared to a placebo. However, when long rest periods (2-5 minutes) were provided between sets of a high-intensity strength training session, the effects of beta-alanine were insignificant.This highlights the benefits Beta Alanine has on exercise with short rest intervals.
Beta Alanine has also been shown to boost moderate to high-intensity cardiovascular performance between 1 and 4 minutes, making it an ideal supplement for sports such as rowing or middle distance running. In buffering lactic acid beta alanine reduces muscle fatigue during explosive exercise, allowing for extra work to be done, and boosting lean muscle gains.
Many Athletes, Powerlifters and Bodybuilders stack (combine) Beta Alanine with Creatine / Citrulline Malate to improve power / muscular endurance.
Caution - Beta alanine can cause skin tingling (paresthesia), which is commonly associated with pre-workout formulas in which beta alanine is used.
Improves power, strength and endurance
Reduces muscular fatigue allowing for more work to be down (increased training capacity)
Promotes muscle mass
Increases aerobic and anaerobic performance
Buffers lactic acid / Reduces Lactic Acid build up