Beta alane first came into the headlines when the samples from a martian meteorite known as Nakhla contained traces of the element. Since then, beta-alanine has gradually grown in popularity in the sporting world. In recent years, beta-alanine has attracted a lot of attention from sports scientists because several studies have indicated that it boosts performance in short-duration, high-intensity exercises.

As a result, many athletes supplement with beta-alanine to improve their muscle endurance and performance. But you may wonder, how exactly does beta-alanine facilitate that?

The Principle behind Beta-Alanine Supplementation

Beta-alanine is an amino acid naturally found in the body and mixes with histidine to form carnosine found in the muscles. During training, carnosine prevents the accumulation of lactic acid, which causes fatigue; hence it can delay fatigue and enhance short distance performance.

However, beta-alanine is limited in your body which means that your carnosine levels are limited. When taken as a supplement, beta-alanine increases the carnosine levels in the muscles providing performance benefits during training. A new study on the effects of beta-alanine on cycling performance adds further weight to the claims that it offers real benefits.

The study

In a randomized, placebo-controlled, and double-blinded study, researchers investigate the effect of beta-alanine cycling supplements by supplementing 16highly trained cyclists over four weeks. Before and after the supplementation, the cyclists were put through two performance tests. They included:

• 30reps of maximal force knee contractions on a resistance machine to measure average power per repetition, fatigue score, and the total workout done.
• Maximal cycling tests for four minutes to measure maximum average power.
• The study also involved testing the cyclists for blood levels after every test to see how the supplementation affected their blood lactate accumulation, if any.

The Result

The study found that beta-alanine supplementation increased the total power output during the four-minute cycling test compared to the placebo. Additionally, the average power per repetition on the resistance machine increased after supplementation. The cyclists also reported less fatigue after supplementation with beta-alanine compared to the placebo.

The study provides proof enough that beta-alanine supplementation for cyclists is effective, especially in competitions that require sprints or high surges of power in a short time.

What happens is by taking beta-alanine supplements, your carnosine levels accumulate over time. During training, the carnosine works against lactic acid accumulation, which causes the burning sensation leading to fatigue. Therefore high carnosine levels translate to a longer time to exhaustion, allowing you to train for longer even at peak performance, resulting in more endurance and more outstanding performance.

That also explains why beta-alanine is a common ingredient in most workout formulas. Most studies recommend taking 2-6gms a day for several weeks to see a change in your training and performance. Supplementing for a longer time facilitates the loading phase since the beta-alanine doesn’t work overnight.

Conclusion

Beta-alanine is an extensively researched workout supplement, and it has proven effective in boosting endurance in cycling performance by delaying muscle fatigue.