Beta Alanine Slow Release

During high intensity exercise, lactic acid is formed in the muscles and splits into lactate and hydrogen ions (H+). These H+ ions cause the blood and muscle to become more acidic (a drop in pH) which ihas a negative effect on performance. when the muscle pH drops from  7.0 to 6.5 (or lower), the muscle losses contractility and strength thus making it impossible to continue to exercise at the same intensity. Therefore, to cope with this acidity the body uses buffers. Carnosine is a muscular buffer .

Carnosine it made up of histidine and beta-alanine . We have plenty of histidine in our body, but not of beta-alanine . Therefore the amount of beta-alanine influences how much carnosine is made. Therefore, beta-alanine supplementation may help to increase the amount of muscle carnosine, a buffer of acidity in high-intensity exercise. Studies have shown that beta-alanine supplementation can increase muscle carnosine levels. Carnosine is present in high concentrations in muscle tissue and acts as a pH buffer.

The following reference supports this statement: Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis – George D. Georgiou et al. – International Journal of Sport Nutrition and Exercise Metabolism, 2024 Jul 19;34(6):397–412 (2024). (https://pubmed.ncbi.nlm.nih.gov/39032921/)

The addition of Zinc in Beta-alanine Slow Release contributes to a normal acid-base metabolism.

Who can benefit from using Beta-Alanine?

It has been scientifically demonstrated that beta-alanine supplementation is most suitable for high-intensity exercise lasting at least several minutes, both for recreational and well-trained athletes.

The following reference supports this statement: Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis – George D. Georgiou et al. – International Journal of Sport Nutrition and Exercise Metabolism, 2024 Jul 19;34(6):397–412 (2024).(https://pubmed.ncbi.nlm.nih.gov/39032921/)

Firstly, beta-alanine is recommended for those who perform sustained high intensity exercise lasting 1-7 minutes, such as 800m-3000m running. Similarly, it may improve performance in high intensity interval training which can be incorporated into training programmes for all types of athletes. In line with this, it could be useful for delaying fatigue in team sports such as football which require repeated bouts of high intensity sprints . Finally, endurance athletes can benefit from taking beta-alanine in situations such as a sprint finish or hill climb.