Beta alanine is a popular supplement among runners and athletes, as it's been shown to improve endurance performance and support overall health.
Us running science nerds here at Corsa are excited to dive into the science behind this important supplement.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid naturally produced in the liver. It is a precursor to carnosine, a protein building block which your body stores in the muscles and other tissues.
How does it work?
During high-intensity exercise, such as running, our muscles accumulate hydrogen ions and lactate, which leads to a decrease in pH levels, making our muscles more acidic.
A more acidic environment makes it harder for muscle fibers to contract and exert force, leading to fatigue and a decline in performance.
The carnosine in your muscles acts as a buffer against this acidity, helping maintain optimal pH levels by neutralizing excess H+ ions.
As a result, beta-alanine supplementation helps your body produce more of this buffer, helping delay the onset of muscle fatigue during exercise, so your muscles stay fresh longer.
Benefits for Runners and Athletes
So how does this specifically runners and endurance athletes?
- Delayed Fatigue: By increasing the muscle's buffering capacity, beta-alanine supplementation delays the onset of fatigue, allowing runners to maintain higher intensities for longer durations
- Improved Performance: Enhanced endurance translates to improved race times, better training sessions, and overall performance gains.
- Support for Increased Training Volume: With reduced fatigue, runners can handle higher training volumes in their regimens, leading to faster overall improvement over time
- Enhanced Recovery: By extending the duration of high-intensity efforts, beta-alanine supplementation may also enhance recovery by promoting greater training stimulus and adaptation.
Key Clinical Studies and Research
Numerous studies have explored the impact of beta-alanine supplementation on endurance exercise performance, and have consistently reported positive outcomes. A meta-analysis published in the Journal of the International Society of Sports Nutrition reviewed 15 studies and concluded that beta-alanine supplementation significantly improved exercise performance, particularly during high-intensity activities lasting 60-240 seconds.
We'd like to highlight a few of the most impactful clinical studies that have made their mark on the endurance world:
Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults (2018) [Link]
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Faster Times: Researchers found that active adults who consumed beta-alanine daily for 23 days experienced significantly improved their 10k times by nearly 4 minutes on average compared with those who received a placebo
(Above) Average 10k times in the supplementing group was significantly faster
One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists’ Time-Trial Performance (2021) [LINK]
- Improved Cardio Output and Distance for Same Effort: This study on world tour cyclists found that athletes supplementing with beta-alanine had improved power and distance cycled without changes in cadence or any change in perceived exertion.
(Above) BA (supplementing) group had significantly increased power output over a series of time trials, compared to the PL (placebo) group.
How to add Beta-alanine to your daily regimen
- Ensure Effective Dosage: Make sure that products include enough dosage to be effective. The typical dosage for beta-alanine supplementation ranges from 2 to 5 grams per day.
- Be Consistent: As beta-alanine works by increasing carnosine levels within muscles, over time, consistent supplementation is key to maintaining its benefits.
- Quality: Opt for supplements that have been tested and list their supplement facts and ingredients on their label to ensure quality and quantity of ingredients.
- Take Note of Side Effect: Taking excessive amounts of beta-alanine may cause paraesthesia, a harmless sensation described as “tingling of the skin”, usually experienced in the face, neck or back of the hands. For those who want to avoid this sensation, the recommended method is to split your dosage into smaller servings during the day.
Main Takeaways
Beta-alanine is scientifically shown to enhance endurance and delay muscle fatigue. By increasing the muscle's buffering capacity, beta-alanine enables runners to sustain higher intensities for longer durations, leading to improved race times and enhanced training adaptations.
As with any supplement, it's essential to consult with a healthcare professional before integrating beta-alanine into your regimen, ensuring it aligns with your individual needs and goals.
For those who value effectiveness and convenience and want to unlock their endurance potential on the track, road, or trail, the Corsa Stamina 13 blend is a recommended option that includes 3,200mg of beta-alanine in each daily serving, plus other adaptogens and ingredients.