Beta-Alanine

Definition

Beta-Alanine is a non-essential amino acid that is used by the body to increase exercise performance and reduce muscle fatigue.

Scientific / Technical Definition

Beta-Alanine is a non-proteinogenic amino acid that combines with histidine in the body to form carnosine, a compound that buffers acid in muscles and enhances physical performance, especially during high-intensity exercise.

Benefits

• Reduces muscle fatigue
• Enhances exercise performance
• May improve endurance
• Can increase muscle strength
• Helps delay muscle fatigue during intense workouts

Examples

• Carnosine supplements
• Pre-workout supplements
• Lean meats such as chicken and turkey
• Fish like tuna and salmon

Additional Information

• Side effects: Potential side effects include paraesthesia, a tingling sensation on the skin, which is harmless and temporary.

Related Terms

• Carnosine
• Creatine
• Amino Acids
• Performance Supplements
• Exercise Endurance

References

• The Effects of Beta-Alanine Supplementation on Performance: A Systematic Review
• Beta-Alanine and Exercise Performance