Comparison of Two β-Alanine Dosing Protocols on Muscle Carnosine Elevations

Area of Science:

• Exercise Physiology
• Nutritional Biochemistry
• Sports Science

Background:

• Beta-alanine (BA) is a precursor to carnosine, an intramuscular dipeptide that buffers acid.
• High doses of BA can cause paresthesia, limiting oral intake.
• Sustained-release formulations may mitigate paresthesia, potentially allowing higher daily doses.

Purpose of the Study:

• To investigate if increasing the daily dose of BA accelerates muscle carnosine accumulation.
• To determine if higher BA doses can achieve greater muscle carnosine concentrations in a shorter timeframe.

Main Methods:

• Randomized controlled trial with 30 participants (18 men, 12 women).
• Groups received placebo, 6-g BA daily for 4 weeks, or 12-g BA daily for 2 weeks.
• Muscle biopsies and blood draws assessed carnosine and histidine levels; isokinetic testing measured muscle fatigue.

Main Results:

• Both 6-g and 12-g BA doses significantly increased muscle carnosine compared to placebo.
• The 12-g BA dose led to a faster accumulation of muscle carnosine.
• No significant differences in paresthesia symptoms or hematological measures were observed across groups.

Conclusions:

• A 12-g/day sustained-release BA supplementation protocol effectively accelerates muscle carnosine saturation.
• This higher-dose, sustained-release strategy enhances muscle carnosine levels while managing paresthesia.
• The findings suggest a potential for optimized BA dosing strategies in athletic performance research.