Beta-alanine is an endogenously synthesized non-proteogenic non-essential amino acid. The non-essential amino acids are supplied by the body naturally. Amino acids are the building blocks of proteins, but beta-alanine acts as an exception. This amino links with other amino acids, including L-histidine giving Carnosine as the end product.
As an athlete, whether doing it for fun or professionally, recording improvement in our sports performs is everyone’s dream. Beta-alanine forms a great nutrient formulation for athletes’ diets. Use pills, supplements, or food sources to attain a 4-6grams beta-alanine intake, and you will grow the athlete in you.
Beta-alanine Action Mechanism
Carnosine, a component produced when histidine and beta-alanine react in our system, forms the amino acid’s action mechanism. Carnosine improves the physiological function of our bodies. Carnosine bioavailability is affected by gastrointestinal fluids making its oral administration ineffective.
Beta-alanine, through Carnosine, functions as an intracellular proton buffer controlling body fatigue. Through research experiments, limited/zero carnosine levels in the skeletal muscle result in increased muscle acidosis and fatigue. The buffering effect of Carnosine leads to reducing nitrogen atoms through proton addition. Diet supplementation with beta-alanine for sports enthusiasts improves carnosine concentration in the muscles and lowers rapid PH drops during exercises.
The physiological activity of carnosine doubles as a proton buffer and an antioxidant. Beta-alanine supplementation needs to give a loading dose of 4-6 grams a day as an antioxidant. During intensive exercise, the body muscles are stressed to give out more energy. The stressful glycolysis process in the systems leads to reactive oxygen species release.ROS particles are predisposing factors to muscle fatigue and damage in extreme cases. Carnosine arrests singlet oxygen and free radicles through its anti-oxidating effect, leading to improved performance.
Transitional metals chelation by Carnosine is another physiological functionality experience using beta-alanine supplementation. Transitional metal like zinc, copper, and iron catalyze oxidation processes, thus inhibiting their accumulation, means eradicating oxidative stress in the muscles.
How Safe is Beta-alanine?
Beta-alanine is a naturally existing amino acid. The body will manufacture the amino in our liver; therefore, we can say beta-alanine is entirely safe for human use. The beta-alanine endogenic product level may be below our daily requirements calling for supplementation for the super active and aging people.
The supplements are prescribed in two different programs: non-sustainable and sustainable intake. The mode of supplementation programs depends on how fast you wish to see the results. The results are quick with the sustained doses, and beta-alanine intake is higher. The amino acid has a loading dose, usually 4-6 grams a day. Overdosing the beta-alanine leads to paraesthesia, commonly known as skin tingling. You can also experience some hot flushes, but the effects get lost when the dosage is regulated. Lactating mothers and pregnant women need to take professional advice before supplementing with beta-alanine isn’t evident how this amnio acid can affect their conditions.
Nutrient supplementation is essential to meet the daily recommendable intake, especially when those nutrients aren’t naturally occurring in our bodies. However, before taking any supplements, be sure about their quality to overcame more damaging side effects.