Sports scientists and coaches design an athlete’s diet to meet energy and nutrient requirements to ensure that optimal training can be maintained, and competitive performance can be maximized. There is a common belief that, in conjunction with a well-designed training program and diet, the appropriate ingestion of additional dietary supplements can further enhance training and exercise performance [1]. One such supplement that has attracted interest to improve strength and performance is beta-alanine. This growing interest stems from research that identifies b-alanine as the rate-limiting precursor to carnosine (b-alanyl-L-histidine) which, among other roles, is thought to be an important physiological buffer because it can readily accept protons during contraction-induced acidosis [1]. Carnosine is found naturally in meat products, particularly deep water species of fish, but supplementation with b-alanine seems to be necessary to achieve the active daily dose required to significantly elevate intramuscular carnosine [1]. Skeletal muscle is unable to synthesize the carnosine precursors L-histidine, and b-alanine, so the concentration of intracellular carnosine is largely dependent on the uptake of these amino acids from the bloodstream. It has been well established that chronic b-alanine supplementation can significantly increase muscle carnosine concentration by up to 80% [2]. Augmented muscle carnosine concentration may improve athletic performance in exercise tasks that accrue a high level of muscle acidosis [1]. In support of this affirmation, a number of studies have evaluated the potential ergogenic effects of b-alanine supplementation on a variety of sport-specific performance protocols in the athletic population [1].

Co-ingestion of beta-alanine with sodium bicarbonate or creatine has modest additive ergogenic benefits; ingestion of beta-alanine as part of a multi-ingredient pre-workout product may be effective if the supplementation period is sufficient to increase carnosine levels and the product is taken for at least 4 weeks. [1]

References:

1. Bellinger, Phillip M. "β-Alanine supplementation for athletic performance: an update." The Journal of Strength & Conditioning Research 28.6 (2014): 1751-1770.