Beta Alanine

by Ashley Ellefsen March 09, 2017

Beta alanine is a naturally occurring beta amino acid and is the building block of carnosine, a molecule that helps buffer acid in muscles, increasing physical performance.  Technically, beta alanine is a non-essential beta-amino acid but body builders and fitness enthusiasts alike will tell you it’s anything but non-essential! 

Okay, a quick history: In the year 1900, Russian scientist Gulewitsch identified carnosine for the very first time.  11 year later, he discovered and identified its constituent amino acids: beta alanine and histidine.  Now, it wasn’t until 1938 that the first research on carnosine and it’s effects on muscle buffering were published.  

Since that time, many scientific studies have been conducted and found benefits of beta-alinine to include:

  • Increased Muscular Strength & Power Output
  • Increases in Muscle Mass
  • Increase in Anaerobic Endurance
  • Increases in Aerobic Endurance
  • Delayed Muscular Fatigue…meaning you can Train Harder & Longer

You see, when we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles pH to drop (become more acidic). As the muscles pH quickly drops, so does their ability to contract forcibly and maintain a high level of performance throughout the workout. Not being able to perform and maintain those powerful muscular contractions during your workout, is hijacking your progress and your goals of new muscle gains. 

Men and women alike should consider taking beta-alanine!  Whether you’re a weight lifter or a High Intensity Cross Trainer. If you are a sport specific trainer like MMA, cyclist, soccer play or runner…really, any type of training that requires both strength and endurance…you’ll see benefits from supplementing with beta alanine.  Also if you’re just an active individual who’s hit a training plateau and may be looking for an edge to break through…this could be the key.  

Naturally… can find beta alanine in animal proteins.  Specifically beef, pork, chicken and turkey.  What about our vegetarian friends you may ask?  Well, carnosine has been shown to be significantly reduced in a matter of weeks when switching to a a vegetarian diet…so this is a great supplement for you vegetarians out there!  Alternatively, you can find beta alanine in many pre-workout products.  There are 1500 mg of beta alanine in On Point Supplements pre- workout, Deploy.  Through supplementation you should start seeing performance benefits within about two weeks of consistent consumption. But you will see the immediate benefit of vasodilation (or pumps) because Beta alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide .  This is why when taking beta alanine, you’ll often get the “skin prickly’s” like you feel with a niacin rush.  


Stay safe and stay on point!



Check out my segment on The BOLO Podcast, where I talk about beta alanine!

Ashley Ellefsen
Ashley Ellefsen