Beta-Alanine Increases Endurance and Strength

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. Jordan Glenn from the University of Arkansas, and co-workers, found that supplementing beta-alanine for 28 days in female masters athletes increased lower body muscle strength and exercise capacity, compared to a placebo (fake alanine). Beta-alanine is an effective supplement for intensely training, older female athletes. (Journal Strength Conditioning Research, 30: 200–207, 2016)

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