{"id":15999,"date":"2024-05-09T14:45:49","date_gmt":"2024-05-09T11:45:49","guid":{"rendered":"https:\/\/mstnutrition.ua\/ru\/?p=15999"},"modified":"2024-07-02T16:18:22","modified_gmt":"2024-07-02T13:18:22","slug":"doslidzhennya-pro-beta-alanin","status":"publish","type":"post","link":"https:\/\/mstnutrition.ua\/en\/doslidzhennya-pro-beta-alanin\/","title":{"rendered":"RESEARCH ON BETA-ALANINE"},"content":{"rendered":"

Beta-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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Carnosine concentration may also decrease with age and likely depends on habitual consumption of carnosine-containing foods (e.g., beef, pork, poultry, fish).<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

The International Society of Sports Nutrition (ISSN) provides an objective and critical review of the mechanisms and usage of beta-alanine supplements.<\/p>\n

Based on current available literature, ISSN conclusions are as follows:<\/p>\n

1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly increases muscle carnosine concentration, thereby acting as an intracellular pH buffer.<\/p>\n

2) Beta-alanine supplements currently appear safe for healthy individuals at recommended doses.<\/p>\n

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.<\/p>\n

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.<\/p>\n

5) Beta-alanine reduces neuromuscular fatigue, especially in older individuals, and preliminary data suggest it may enhance tactical performance.<\/p>\n

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.<\/p>\n

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.<\/p>\n

These points summarize the current understanding and potential benefits of beta-alanine in sports nutrition and human performance enhancement.<\/p>\n

Source<\/a><\/p>\n

The MST\u00ae NUTRITION line includes the following products with beta-alanine:
\nMST\u00ae Beta-Alanine RAW pre-workout | \u0410\u043c\u0456\u043d\u043e\u043a\u0438\u0441\u043b\u043e\u0442\u0430 \u0411\u0435\u0442\u0430-\u0410\u043b\u0430\u043d\u0456\u043d \u0411\u0435\u0437 \u0441\u043c\u0430\u043a\u0443 500 \u0433\u0440\u0430\u043c<\/a><\/p>\n

MST\u00ae Beta-Alanine PWO pre-workout | \u0410\u043c\u0456\u043d\u043e\u043a\u0438\u0441\u043b\u043e\u0442\u0430 \u0411\u0435\u0442\u0430-\u0410\u043b\u0430\u043d\u0456\u043d \u0411\u0435\u0437 \u0441\u043c\u0430\u043a\u0443 300 \u0433\u0440\u0430\u043c<\/a><\/p>\n

MST\u00ae BCAA Energy \u041f\u0435\u0440\u0441\u0438\u043a\ud83c\udf5135 \u043f\u043e\u0440\u0446\u0456\u0439 315 \u0433\u0440\u0430\u043c\u0456\u0432<\/a><\/p>\n

MST\u00ae BCAA Energy \u041f\u043e\u043b\u0443\u043d\u0438\u0446\u044f-\u041b\u0438\u043c\u043e\u043d 35 \u043f\u043e\u0440\u0446\u0456\u0439 315 \u0433\u0440\u0430\u043c\u0456\u0432<\/a><\/p>\n

MST\u00ae Beta Alanine + Caffeine | \u0410\u043ci\u043d\u043e\u043a\u0438\u0441\u043b\u043e\u0442\u0430 \u0411\u0435\u0442\u0430 \u0410\u043b\u0430\u043di\u043d + \u041a\u043e\u0444\u0435\u0457\u043d 90 \u0442\u0430\u0431\u043b\u0435\u0442\u043e\u043a<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Beta-alanine is a non-proteinogenic amino acid produced endogenously in the liver. Additionally, humans obtain beta-alanine through consumption of foods such<\/p>\n

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