Today, there are a huge number of supplements that are very difficult for a beginner to understand. Which ones are a marketing ploy and which ones are really useful substances with proven effectiveness?
You can find a whole article about sports supplements on our website. But today we want to discuss only one of them in detail.
Why is beta-alanine used in sports? Who needs to use it and is it allowed for everyone?
Beta-alanine metabolism in the body
We will try to explain the complex biochemical processes in the body in simple and accessible language!
Beta-alanine is a nonessential amino acid. The word “nonessential” means that it can be synthesized in the body or come from food.
The substance is obtained in 3 ways:
- It is released during the “breakdown” of carnosine;
- It is formed by the conversion of L-alanine to pituitary gland;
- It is delivered from the digestive tract when intestinal microorganisms break down L-aspartate.
We will be interested in the first pathway. After all, if beta-alanine is a component of carnosine, then it can increase its level. This is exactly what this amino acid does!
Once it enters muscle cells, beta-alanine binds to L-histidine and forms carnosine. Why does an athlete need it?
During exercise, decomposition products (including lactic acid) are formed. If there is not enough oxygen, lactate does not have time to be utilized.
As a result, it accumulates, acidifies the environment, and prevents the nerve impulse from making its way from the nerve ending to the muscle cell.
Fatigue, burning, and muscle pain ensue. Perhaps you remember this moment in your workout when your muscles get clogged and stop obeying.
So, it is carnosine, which synthesizes beta-alanine, that helps to balance the acid-base balance! Its active ingredient inhibits the acidification of the environment. Therefore, an athlete can exercise longer and more efficiently!
You probably have a question – if we need beta-alanine in sports for the synthesis of carnosine, why not use carnosine right away?
Pure carnosine is a drug that is rapidly destroyed in the digestive tract and blood by enzymes. Each muscle will receive a tiny fraction of the substance. Therefore, the best way to absorb more carnosine is to saturate the body with beta-alanine.
Now let’s take a closer look at how to do it right.
The effect of beta-alanine on the body
First, let’s define who needs a supplement such as beta-alanine and why?
What indicators does it improve?
Carnosine, which is increased in the blood due to beta-alanine, improves such athletic performance as:
- Speed and strength endurance;
- Exercise tolerance and lactate accumulation;
- Accelerated muscle gain;
- Tolerance to aerobic and anaerobic exercise;
- Reduction of fatigue.