Many athletes take beta-alanine supplements to improve performance because they believe that it increases muscle strength and size and prevents acid buildup during intense exercise. Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing tissue carnosine levels. Carnosine is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue.

A research review by Jacob Wilson from Florida State University and colleagues concluded that beta-alanine was an effective supplement for improving performance in aerobic and anaerobic sports. It is particularly effective when combined with creatine monohydrate. Optimal dosage of beta-alanine appears to be 6.4 grams per day, divided into four doses of 1.6 grams. This dose will increase blood carnosine levels by about 30 percent. Not all researchers agree with these recommendations, so we need more research before we can recommend beta-alanine supplements to bodybuilders. (Strength Conditioning Journal, 32: 71-78, 2010)

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