Week 10 - Beta-Alanine Flashcards
Describe the role of carnosine in human skeletal muscle
Carnosine is a dipeptide acting as an intracellular pH buffer found in human skeletal muscle
What is beta-alanine and how does it work
Beta-alanine is a beta amino acid precursor of carnosine. Supplementation is crucial for raising muscle carnosine levels to enhance buffering capacity
Beta-alanine in diet and supplementation
- Although carnosine is found in red meat, diet alone is not enough to increase muscle carnosine levels required for performance benefits
- Beta-alanine supplementation needs 4 weeks to achieve meaningful muscle carnosine levels
- Available in powder or tablets. Slow-release capsules can help improve retention of carnosine
What are the mechanisms of action in Beta-alanine
Chronic beta-alanine supplementation limits or delays fatigue by enhancing intracellular buffering of H+ ions produced during anaerobic glycolysis
What is the supplementation regime for beta-alanine
- Loading dose: 3.2g/day > 8 weeks or 6.4g/day for > 4 weeks
- Maintenance dose: 1.2g/day
- Consume in split doses with meals for greater absorption and management of side effects
When should beta-alanine usage be considered
- Short, sustained high-intensity sports
- Emphasise on training intensity during training
- Sports involving repeated high-intensity efforts
Why are there differences in response to beta-alanine
- Baseline levels vary between individuals. Plant-based with lower levels of carnosine could benefit greater
- Highly-trained individuals may experience smaller benefits from supplementation, but could still be meaningful
What are some important considerations in beta-alanine supplementation
- Side effects such as paraesthesia when consumed in instant release high doses. Slow release capsules, slow doses, or consuming with meals can decrease this effect
- Economic costs as supplementation is expensive
- Inaccurate claims such as ‘buzz’ sensation during consumption
