Beta+Alanine

=**Beta Alanine**=

**//Definition//**
Beta-alanine, or 3-aminopropionic acid is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and Gamma-Aminobutyric Acid (GABA) (Lockwood, 2016).

//**Sources**//
Certain foods can increase the concentration of beta-alanine in your body, but it may be difficult for you to regularly consume the same amount used in studies through diet alone (Kerns, 2015). Carnosine and beta-alanine being most abundant in skeletal muscle, they are most abundant in meat products (Examine.com, 2011).
 * **//Food//** || **//Serving Size//** || **//Alanine/Serving//** ||
 * Turkey || 3 oz || 2 g ||
 * Chicken || 4.5 oz || 2 g ||
 * Soybeans || 1 cup || 3 g ||
 * Beef Loin || 6 oz || 3 g ||
 * Beef Round || 3 oz || 2 g ||
 * Yellowtail Fish || 3 oz || 1 g ||

**//Effects//**
Increasing carnosine levels in cells through beta-alanine supplementation can enhance intracellular buffering and reduce acid accumulation during exercise. Therefore, in people doing exercise that causes significant alterations in cellular pH and high amounts of lactate in the blood, beta alanine may improve performance and therefore lead to greater training adaptations. Along with buffering lactic acid, beta-alanine supplementation may help with healing, muscle recovery, and muscle contraction (Andrews, 2016). Beta-alanine works best when exercise is of a high-intensity and lasts at least 1-5 minutes (Lockwood, 2016).

//Research//
One study divided omnivorous subjects between an omnivorous diet group (control) and a vegetarian diet group. The omnivorous diet group experienced an 11% increase in carnosine storage, while the vegetarian diet group experienced a 9% decrease (Examine.com, 2011). A decrease in carnosine storage of up to 35% has been observed in aging mice, but the physiological consequences are still uncertain. Still, it has been hypothesized that a diet rich in carnosine might help fight aging (Examine.com, 2011). In a 5-week study of healthy subjects supplementing with 4.8 g of beta-alanine daily, muscle carnosine increased more when beta-alanine was taken with meals (+64%) than when it was taken between meals (+41%) (Examine.com, 2011).

//Why not supplement with carnosine?//
Carnosine isn’t absorbed very well in humans. When it’s consumed, it will actually be broken down into its respective amino acids (beta-alanine and histidine). When those amino acids enter a muscle cell, they will join to form carnosine again. Thus, someone who supplements with carnosine would really just be using it as a beta-alanine source (Andrews, 2008).

//**Recommendations**//
Beta Alanine supplementation would be a good idea for:
 * Vegetarians/Vegans
 * Endurance Athletes (cyclists, crossfit, distance runners, soccer players, rowers, swimmers)
 * High Intensity Bodybuilding Style Training
 * Medium-Long Sprinters (200-800 meters)
 * Elderly (possibly)
 * Women

**//Usage//**
The most effective dose, according to the research, is between 3-6 grams of beta alanine daily (Andrews, 2008, Examine.com, 2011, Schultz, 2017, Lockwood, 2016). One complication in the task of providing dosing duration and/or cycling direction is the lack of human performance studies assessing the affects of beta-alanine beyond 12 weeks. Beyond that point, it's unclear if muscle carnosine concentrations will continue to rise, or if a ceiling is eventually reached (Lockwood, 2016) If paresthesia (tingling sensation) is a concern, then it is recommended you limit your initial consumption to no more than about 800-1200 mg of beta-alanine, every 3-4 hours, for at least four weeks. This will be sufficient to derive the supplement's performance benefits and the reaction to its use (Lockwood, 2016).

When looking for products which include beta-alanine, be sure to look for the CarnoSyn brand on the label. CarnoSyn is the only beta-alanine with more than 20 published scientific studies, supported claims, proven performance, and patent protection around the world. It's the most trusted brand when it comes to quality, purity, and effectiveness (Stoppani, 2014).

(Google.com)

$24.34 300 grams 150 servings (2 g) $0.16/serving (Bodybuilding.com) //**All Max Nutrition Beta Alanine**// $29.98 400 grams 125 servings (3.2g) $0.23/serving (Bodybuilding.com)
 * //Betancourt Nutrition Beta Alanine//**

//**Side Effects**//

 * Paresthesia**: It can produce a burning, itching, or flushed feeling on the scalp or ears. Beta-alanine doses greater than about 800 mg (less than half of the amount contained in a single scoop of some popular pre-workouts) have generally been reported to cause moderate to severe paresthesia lasting 60-90 minutes (Lockwood, 2016).
 * Pregnancy and breast-feeding**: There is not enough reliable information about the safety of taking beta-alanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use (WebMD, 2005).

//**Effectiveness:**// 4.5/5

 * Beta Alanine is scientifically proven to be beneficial for high intensity training lasting 1-5 minutes, while increasing muscle carnosine levels amongst all active users.

//**Safety:**// 5/5
 * Research has revealed no life threatening or immediate side effects that would be cause for concern.

//**Cost:**// 5/5
 * With cost per serving ranging from $0.14-0.30, beta alanine is very cost effective and is a product that can be incorporated into most budgets.

//**Ease of Use:**// 5/5
 * Beta Alanine is generally used in powder form and is recommended being mixed within a beverage (sports drink, pre-workout, intra-workout, post-workout)

//**Total Score: 19.5/20**//

//**Citations**//
Andrews, R. (2008, December 22). All about Beta-Alanine. Retrieved January 21, 2017, from All About Food & Nutrition, http://www.precisionnutrition.com/all-about-beta-alanine

Beta Alanine dosage, benefits, and side effects. (2015, September 27). Retrieved January 21, 2017, from http://www.bestworkoutsupplementsblog.com/beta-alanine-guide/

BETA-ALANINE supplement: Usage, dosage, side effects & benefits. (2011). Retrieved January 21, 2017, from Examine.com, https://examine.com/supplements/beta-alanine/

BETA-ALANINE: Uses, side effects, interactions and warnings. (2005). Retrieved January 21, 2017, from WebMD, http://www.webmd.com/vitamins-supplements/ingredientmono-1222-beta-alanine.aspx?activeingredientid=1222

Kerns, M. (2015, June 22). Food sources of Beta-Alanine. Retrieved January 21, 2017, from http://www.livestrong.com/article/338184-food-sources-of-beta-alanine/

Lockwood, C. (2016, October 3). Your expert guide to Beta-Alanine. Retrieved January 21, 2017, from Bodybuilding.com, http://www.bodybuilding.com/fun/your-expert-guide-to-beta-alanine.html

Schultz, R. (2017). Putting your favorite cold remedies to the test. Retrieved January 21, 2017, from Men’s Fitness, http://www.mensfitness.com/nutrition/supplements/putting-your-favorite-cold-remedies-to-the-test

Stoppani, J. (2014, April 29). Your expert guide to CarnoSyn Beta-Alanine. Retrieved January 21, 2017, from Bodybuilding.com, http://www.bodybuilding.com/fun/your-expert-guide-to-carnosyn-beta-alanine.html