The Only Naturally Occurring Beta-amino Acid

The Natural Beta-Amino Acid Revolutionizing Sports Performance

Beta-alanine is making waves in the world of sports nutrition, particularly as the only naturally occurring beta-amino acid. It's quickly becoming a go-to supplement for athletes looking to enhance performance and fight off fatigue.

Beta-Alanine’s Impact on Performance

Beta-alanine is gaining attention for its ability to significantly boost high-intensity exercise performance. The International Society of Sports Nutrition (ISSN) has conducted an objective and rigorous review of the mechanisms and applications of beta-alanine supplementation. Based on the available literature, ISSN has reached the following conclusions:

   1.Supplementing with beta-alanine for four weeks (4-6 grams per day) can significantly increase muscle carnosine concentrations, thereby acting as an intracellular pH buffer.

   2.At recommended doses, beta-alanine supplementation appears to be safe for healthy individuals.

   3.The only reported side effect is paresthesia (tingling), but studies show that this can be mitigated by taking lower doses (1.6 grams) in divided servings or by using sustained-release formulas.

   4.Supplementing with 4-6 grams of beta-alanine daily for at least 2-4 weeks has been shown to improve exercise performance.

   5.Beta-alanine can reduce neuromuscular fatigue, particularly in the elderly.

   6.When beta-alanine supplementation is high enough (4-6 grams per day) and lasts long enough (at least four weeks), combining beta-alanine with other single or multi-ingredient supplements may be beneficial.

(1) Sources of Beta-Alanine

Beta-alanine is a non-essential amino acid, meaning it is an amino acid that the body can synthesize on its own. It is naturally produced in the liver and is the only naturally occurring beta-amino acid.

While beta-alanine itself has limited ergogenic effects, it is the rate-limiting precursor for carnosine synthesis. Beta-alanine is also found in protein-rich foods like chicken, beef, and pork. To increase beta-alanine intake through food, one should consume more red and white meats. Beta-alanine was first discovered in the early 20th century, but it wasn’t until the 1990s that researchers began to seriously investigate the potential benefits of beta-alanine supplementation on athletic performance.

When it comes to enhancing sports performance, the beta-alanine naturally produced by the body and most diets isn’t sufficient. Therefore, beta-alanine is one of the most commonly used and professionally recommended supplements for athletes and professionals, enhancing exercise and training capacity, building muscle, and improving physical function.

(2) Beta-Alanine's Combinations

As mentioned earlier, beta-alanine can be taken with other supplements to synergistically improve athletic performance. Many pre-workout supplements contain not only beta-alanine but also other ingredients.

   1.Caffeine: Caffeine is a central nervous system stimulant that increases heart rate, which boosts nutrient supply to muscles, allowing them to recover more quickly. The increased energy supply will benefit those who exercise for extended periods.

   2.Creatine: Creatine helps rapidly replenish ATP, while beta-alanine prevents fatigue. Together, they significantly enhance exercise performance.

   3.Carbohydrates: Adding carbohydrates to your diet before exercise provides nutrients to your muscles, and replenishing them after a workout ensures that your body has enough resources to rebuild muscle.

   4.Protein or Amino Acids: It’s essential to supplement protein when using beta-alanine because protein is a building block of the body and necessary during recovery. Additionally, you can supplement with Branched-Chain Amino Acids (BCAAs), which help the body utilize ingested protein and rebuild muscle.

The Growing Market and Product Innovation
The market for beta-alanine supplements is rapidly expanding, with new products constantly emerging. For example, in June 2024, Gold's Gym introduced a premium pre-workout formula packed with beta-alanine, citrulline, betaine, and natural caffeine from coffee beans. GNC's AMP Tri-Phase, launched in 2023, is another example, designed to enhance mental focus, muscle energy, and long-lasting performance, incorporating beta-alanine alongside other powerful ingredients like taurine and creatine.