Using Beta Alanine Supplements to Fight Muscle Fatigue

Beta Alanine is a non essential amino acid. Alanine serves a number of essential purposes but, since it's present in most animal based food products such as meat, cheese, eggs, and milk, the average healthy adult produces more than enough Alanine to ensure that the body does not suffer from Alanine deficiencies.

Until rather recently, it was believed that Alanine supplements were completely unnecessary because high concentrations have not been shown to have any positive impact on health or exercise ability. However, some anecdotal evidence at least suggests that it may help reduce muscle fatigue.

Additionally, recent research has indicated that taking Alanine supplements may allow the body to produce higher concentrations of Carnosine, a chemical compound that is known to buffer the buildup of acids that occur in fatigued muscles.

Alanine has one of the simplest chemical structures of all the amino acids. The structure of Alanine is such that it is quite simple for Alanine to be converted into glucose which, as we all know, is the fuel that muscles need to keep working.

Some scientists have suggested that taking Alanine supplements may help keep muscles working longer during extended exercise because it can be released from muscle tissue and converted into glucose when the body has run through its stored glucose supplies. This is only conjecture at this point, as no studies have directly tied Alanine levels to a reduction in muscle fatigue.

Top 5 Amino Acid Supplements

	ISS Research Complete Amino 2200 Bodybuilders can especially benefit from supplementing amino acids because they aid in repair, growth, and development of muscle tissue.
	SciVation Xtend Xtend is a scientific blend of energy aminos consisting of the proven ratio of branched chain amino acids, glutamine, citrulline malate, and vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.
	Universal Animal Nitro Animal Nitro is the first and only supplement that contains the correct ratios of those aminos based on human muscle protein itself. This complex of aminos is appropriately called Human Muscle Protein Complex (HMPC).
	Optimum Amino 2222 Softgels Getting enough amino acids is an important factor in maintaining good nutrition. Each two softgel serving of Superior Amino 2222 Softgels provides 2,000 milligrams of high quality amino acids.
	Twinlab Amino Fuel Liquid A fast acting, easily digested liquid concentrate providing L-carnitine, branched chain amino acids (L-leucine, L-isoleucine and L-valine) and pharmaceutical grade, peptide bonded and free amino acids.

A less speculative benefit of Alanine is that increased concentrations, along with the amino acid Histidine, can lead to higher concentrations of Carnosine. Carnosine is an extremely useful compound that helps reduce muscle fatigue by buffering the acid content of fatigued muscles. At the moment, Carnosine supplements are quite expensive and oral Carnosine tends to be broken down by digestive enzymes.

Therefore, the most effective way to increase Carnosine concentrations in the muscles is to take supplements of the Carnosine precursors, Alanine and Histidine. Both Alanine and Histidine are fairly inexpensive, and are tolerated in high doses quite well by healthy adults.

Alanine Has No Known Negative Side Effects

So, taking Alanine supplements is quite safe. However, those with liver or kidney disorders should avoid taking Alanine supplements, or any other amino acid for that matter, without consulting a physician first.

Alanine is an amino acid that is gaining increased attention in the fields of bodybuilding and endurance athletics for its potential muscle fatigue reducing benefits. While Alanine has not been shown to directly impact muscle performance, anecdotal evidence suggests that it may be useful in keeping muscles fueled during strenuous exercise. Alanine is most useful for its status as a Carnosine precursor, which allows muscles to keep working longer during periods of intense exercise.

More Amino Acid Supplements

Read more on BCAA - Branched Chain Amino Acids for muscle building.

• Alanine
• Arginine
• Aspartic Acid
• Carnitine
• Cysteine
• Dopa
• Glutamic Acid
• Glutathione
• Histidine
• Isoleucine*
• Leucine *
• Lysine
• Methionine
• Ornithine
• Phenylalanine
• Taurine
• Threonine
• Tryptophan
• Tyrosine
• Valine *