Beta-Alanine is an Effective Sports Supplement

Alanine is an amino acid that helps supply energy during exercise. It is converted to blood sugar in the liver by a process called the glucose alanine cycle. While it is not used to synthesize muscle tissue or enzymes, it influences exercise capacity— particularly endurance performance. The International Society of Sports Nutrition, in a position statement, concluded that alanine increases muscle carnosine levels and acts as an intracellular buffer. Alanine is a safe supplement with few side effects. It improves exercise performance in exercise lasting one to four minutes. It reduces fatigue in older people and may be particularly beneficial when consumed with other supplements such as creatine monohydrate. (Journal International Society Sports Nutrition, 12: 30, 2015)

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