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Beta-alanine is a non-essential amino acid that plays a crucial role in athletic performance. It is a precursor to carnosine, a dipeptide composed of beta-alanine and histidine found in skeletal muscle. Carnosine acts as a buffer to maintain pH levels during high-intensity exercise, which can delay muscle fatigue by countering the accumulation of hydrogen ions and lactic acid¹².

Key Points about Beta-Alanine:

1. Synthesis and Sources:

   • Produced in the liver and present in animal-based foods (e.g., meat, poultry, fish).
   • Dietary intake varies widely depending on dietary habits — from none in vegans to up to 1 gram per day in heavy meat eaters¹.

2. Supplementation:

   • Supplementation reliably increases muscle carnosine levels. Typical regimens are 4 to 6 grams per day for periods ranging from 2 to 10 weeks, which can increase muscle carnosine levels by up to 80%¹.
   • Beta-alanine supplementation can enhance performance in high-intensity, short-duration activities such as rowing, swimming, and some team sports².

3. Efficacy:

   • Some studies show small performance benefits in activities requiring high-intensity efforts over short periods³.
   • The evidence for benefits in endurance activities, like cycling, is mixed³.
   • Performance gains vary widely among individuals, and the relationship between dosing and effects is not consistently documented¹³.

4. Safety and Side Effects:

   • Generally safe for healthy individuals at recommended doses.
   • The main side effect reported is paresthesia (tingling sensation), which can be minimized using divided doses or sustained-release formulas⁴.

Studies and Findings:

• Performance in Soldiers: Beta-alanine has shown potential benefits in enhancing anaerobic performance and resilience among soldiers, although more research is needed⁵.
• Meta-Analysis: A meta-analysis indicates that beta-alanine supplementation can improve outcomes for exercises lasting 60 seconds to over 240 seconds, showing a median improvement in exercise measures by approximately 2.85%⁶.

In summary, beta-alanine is a well-supported ergogenic aid, particularly beneficial for high-intensity, short to moderate-duration sports. However, individual responses can vary, and further research is required to fully understand long-term effects and benefits for endurance activities.