Beta-Alanine Increases Endurance in Middle-Aged Adults

Supplementing 2.4 grams per day of beta-alanine improved endurance and brain function in middle-aged adults— according to a study from the State University of New York at Buffalo. High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Beta-alanine is an effective supplement for improving endurance capacity in middle-aged adults. (Study presented at the Experimental Biology 2016 Meeting in San Diego, April 2016)

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