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+38 093 369 29 10Beta-alanine is a non-proteinogenic amino acid produced endogenously in the liver. Additionally, humans obtain beta-alanine through consumption of foods such as beef, pork, poultry, salmon, sardines, tuna, chicken egg whites, dairy, and fermented dairy products. Its ergogenic properties by itself are limited; however, beta-alanine has been identified as a precursor that limits the rate of carnosine synthesis, and it has been shown to increase carnosine levels in human skeletal muscles.
Studies have demonstrated that doses of beta-alanine ranging from 4 to 6 grams per day increase muscle carnosine concentration by 64% within 4 weeks and up to 80% within 10 weeks.
Research has shown variability in individual response to a 5-6-week intake of beta-alanine (4.8 g/day), with high responders experiencing an average 55% increase in muscle carnosine concentration, compared to only 15% in low responders. This difference between high and low responders appears to be at least partly related to baseline muscle carnosine content and muscle fiber composition.
Carnosine concentration may also decrease with age and likely depends on habitual consumption of carnosine-containing foods (e.g., beef, pork, poultry, fish).
Despite this, beta-alanine supplements still increase carnosine concentration regardless of low or high baseline levels, and the upper limit of muscle carnosine concentration has not yet been determined.
While studies have shown higher baseline carnosine content in the calf muscle of sprinters and resistance-trained athletes compared to untrained individuals, beta-alanine supplements have also been shown to elevate muscle carnosine levels in trained athletes and non-athletes.
Recent research by Bex and others suggests that the increase in muscle carnosine concentration may be somewhat higher in trained athletes compared to non-athletes taking beta-alanine, but further research is needed to replicate this finding and account for potential differences in concentrations across muscle fiber types.
Much of the research evaluating increases in muscle carnosine has been conducted on young males, but data also indicate effectiveness of beta-alanine supplements in women and older individuals.
Over the past decade, beta-alanine has become one of the most popular ingredients in sports nutrition. Despite being relatively recent, with the first human study published in 2006, the use and formulation of beta-alanine has expanded to nearly all pre-workout formulas on the market, as well as some daily and recovery formulas.
The International Society of Sports Nutrition (ISSN) provides an objective and critical review of the mechanisms and usage of beta-alanine supplements.
Based on current available literature, ISSN conclusions are as follows:
1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly increases muscle carnosine concentration, thereby acting as an intracellular pH buffer.
2) Beta-alanine supplements currently appear safe for healthy individuals at recommended doses.
3) The sole registered side effect is paresthesia (tingling sensation), but research indicates it can be mitigated using lower split doses (1.6 g) or sustained-release formulations.
4) Daily consumption of 4-6 g of beta-alanine for at least 2-4 weeks improves physical exercise performance with more pronounced effects in high-intensity endurance tasks lasting 1 to 4 minutes.
5) Beta-alanine reduces neuromuscular fatigue, especially in older individuals, and preliminary data suggest it may enhance tactical performance.
6) Combining beta-alanine with other single- or multi-ingredient supplements may be beneficial if the beta-alanine dosage is sufficiently high (4-6 g daily) and sustained for at least 4 weeks.
7) Further research is needed to determine the impact of beta-alanine on strength, endurance performance beyond 25 minutes, and other health benefits of carnosine.
These points summarize the current understanding and potential benefits of beta-alanine in sports nutrition and human performance enhancement.
The MST® NUTRITION line includes the following products with beta-alanine:
MST® Beta-Alanine RAW pre-workout | Амінокислота Бета-Аланін Без смаку 500 грам
MST® Beta-Alanine PWO pre-workout | Амінокислота Бета-Аланін Без смаку 300 грам
MST® BCAA Energy Персик🍑35 порцій 315 грамів
MST® BCAA Energy Полуниця-Лимон 35 порцій 315 грамів
MST® Beta Alanine + Caffeine | Амiнокислота Бета Аланiн + Кофеїн 90 таблеток