Description
"Beta-Alanine" is a non-essential amino acid naturally found in protein-rich foods such as poultry and fish. It serves as a building block for carnosine, a compound stored in muscles that helps regulate acid buildup during exercise. This function delays muscle fatigue and supports endurance, particularly during high-intensity activity. Beta-alanine also contributes to muscle buffering capacity, assisting in sustained power output. As a key component in muscle performance, it plays a vital role in exercise physiology and metabolic efficiency.
Functions in the Body
Category
Deficiency Symptoms
As beta-alanine is not an essential nutrient, there are no deficiency symptoms associated with its absence.
Synergists & Antagonists
Beta-alanine is often paired with creatine, carnosine, and pre-workout supplements to enhance muscle endurance and workout performance. No reported antagonistic effects exist.
Beta-Alanine
Warnings
Excessive intake of beta-alanine can cause paresthesia, a sensation of tingling skin, typically felt in the neck, face, or back of the hands. This effect is harmless but can be uncomfortable.
Food Sources
Beta-alanine is naturally found in meat, poultry, and fish.
Time Frame
Beta-alanine can be taken at any time of day, as its benefits are not dependent on specific timing.
Depleted By
Beta-alanine levels can be depleted by aging and a poor diet lacking in animal-based protein sources.