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High intensity training causes a build-up of lactic acid in the muscle. This results in a burning sensation in the muscle, a loss of power and eventually fatigue.
In muscle cells, BETA-Alanine is combined with the amino acid histidine to create carnosine. Carnosine buffers lactic acid build-up slowing the onset of fatigue.
BETA-Alanine is a modified version of the amino acid alanine. It can be made in the liver and is then transported via the blood to the muscle cells for carnosine production
We need to top up the BETA-Alanine we make by getting it in the diet. BETA-Alanine is found in foods like meat and fish
Research shows that supplementing the diet with an additional 6g/day BETA-Alanine increases muscle carnosine levels resulting in an increase in muscular endurance from acid buffering (1)
BETA-Alanine enhances rowing performance at shorter distances (500-2000m) (2)
BETA-Alanine can increase power output when doing high intensity interval training like Airdyne sprints (7)
When doing strength based training, BETA-Alanine increases the volume of training (number of reps), an athlete is capable of achieving (8)
BETA-Alanine may also be an antioxidant and have other health benefits (9)
When training at high intensity, we rely on anaerobic metabolism to provide energy.
A byproduct of this is lactic acid which, if intensity is high enough, will build up in the muscle cells
It is widely thought that the pH changes caused by lactic acid build up causes muscle fatigue.
Increased carnosine levels in the muscle through BETA-Alanine supplementation therefore slows the onset of fatigue
Sprinters and runners
Soccer, hockey and
Athletes who use interval training
as part of their routine
Supplement products can vary greatly in quality. To ensure BETA-Alanine is of the highest quality we only use GMP facilities and then test the final products to ensure they meet label claims and purity
We are a Canadian company meaning we have to adhere to different manufacturing and testing requirements. Our manufacturing facility is registered with Health Canada ensuring that we meet these stringent requirements in terms of manufacturing and final product quality
At Blonyx we take time to select and then fully test the ingredients we use in our products. We do this to ensure that simplicity and purity of our ingredients is the same used in the research studies we quote on this page
Our manufacturing facility is certified NSF meaning that it has been independently audited to ensure it meets stringent manufacturing guidelines to ensure product quality, prevention of contamination and minimal variance from label claims
Does BETA-Alanine have any side effects?
Yes, beta alanine is knows for causing "paresthesia" which is the mild stimulation of nerve endings in the skin. This causes a mild tingling or prickly heat feeling usually in the skin of the arms and face. Parasthesia is not harmful in any way and will subside quickly. With regular supplementation it also disappears altogether
How should I take BETA-Alanine?
BETA-Alanine is a little like sugar. It is slightly sweet to taste and is granular. It dissolves very easily in just about any liquid and, because of its sweetness, is easy to mix with a little water for quick consumption
What can I mix BETA-Alanine with?
BETA-Alanine does not interact with other supplement ingredients so you are safe to take it with any shake, capsule pill or other supplement you currently take. Please make sure you know if any other supplements you are taking already have beta alanine in them to ensure you aren't overdosing
How long until I see the benefits of taking BETA-Alanine?
BETA-Alanine will increase muscle carnosine levels only with regular and continued use. Using BETA-Alanine daily will result in better performance in high intensity training of 1-5 mins duration after about 3 weeks
1. Trexler et al. (2015): The official position paper of the International Society of Sports Nutrition on BETA-Alanine. BETA-Alanine is one of the few supplements considered to be both safe and effective by the society Read the research
2. Baguet et al. (2010): 7 weeks of BETA-Alanine supplementation improved 2,000m row time in trained rowers Read the research
3. Hill et al. (2007): 13 males improved their total work done on a cycling capacity test after 4-10 weeks of BETA-Alanine supplementation, vs. a placebo. Read the research
4. Sale et al. (2011): BETA-Alanine supplementation increased cycling capacity vs. placebo in 20 men. Read the research
5. Danaher et al. (2014): BETA-Alanine increased cycling work capacity after 6 weeks of supplementation. Read the research
6. Ghiasvand et al. (2012): BETA-Alanine increased time to exhaustion in endurance athletes doing an incremental cycling test. Read the research
7. Stout et al. (2006): BETA-Alanine prolonged time to exhaustion after 28 days of supplementation. Read the research
8. Hoffman et al (2008): Bench press training volume was increased in soldiers who took BETA-Alanine for a three week period. Read the research
9. Hipkiss et al. (2013): BETA-Alanine and carnosine have a number of potential health benefits in humans. Read the research