Beta-Alanine Supplementation for Athletes

Next Level Podcast with Host Tavis Piattoly, MS, RD, LD

Podcast Transcript

0:00 Tavis Piattoly Introduction

2:00 Dr Abbie E. Smith-Ryan Background

• Assistant Professor at the University of North Carolina-Chapel Hill in the Department of Exercise and Sport Science. 
• Exercise and nutrition intervention
• Active researcher in the field of sports nutrition and exercise performance for young and old adults
• Primary work - HIIT, Beta alanine and creatine
• Has many peer reviewed manuscripts, scholastic book chapters and international presentations.

3:40 When was Beta-Alanine discovered?

• First discovered by Dr. Harris
• 2005-2006 first initial papers came out

4:18 What is Beta-Alanine and how does it work?

• Non essential amino acid, Beta form of alanine
• Can be obtained from diet (6-7 chicken breasts)
• Increase muscle carnosine levels - natural buffer in the skeletal muscle of the human body

5:20 Would Beta-Alanine be beneficial for an endurance athlete, strength and power athlete, or both?

• Potential for any athlete
• More research needs to be done
• Fatigue is a result of increase in hydrogen ions, phosphate and lactate
• Beta alanine can reduce this and potentially train at a higher volume

6:55 Why a large amount of pre-workout products are being formulated with Beta-Alanine and will this trend continue?

• Was not in pre-workouts at first, easy to add to pre workout to make it look more attractive 
• Beta alanine needs to be supplemented for 2-4 weeks multiple times a day
• Taking too close to workout could result in negative effects due to saturating spinal receptors in spinal cord and skin and decrease performance. 

9:43 What are the results of her research on Beta-Alanine?

• Beta-alanine works
• Over time, we might see it beneficial to people who are not athletes
• Literature supports that 2-4 minute performance range will see a benefit
• Combining with interval training, potential better body composition
• Benefits are there, but not as good as what companies are saying
• Central vs peripheral needs for beta-alanine
• Influence on cardiac tissue and heart rate but more data needed

12:38 Recommended dosages for Beta-Alanine?

• Initially started with 3.2g dose, now 6.4g per day in divided doses
• 1.6g 4x a time is optimal
• Taken with glucose or carbohydrates will help with absorption

13:30 How to take Beta-Alanine (Pre-Workout, During The Workout, Post Workout, or at all phases?

• Should be taken multiple times a day, 4 times a day ideal

14:20 Does combining Beta-Alanine with other supplements like Creatine add an additional benefit?

• Taking Beta-Alanine with creatine can have better effects overall.

15:23 What brand of Beta-Alanine consumers should look for when reading a supplement facts panel?

• Carnosyn is the best form on the market 

17:10 The safety of Beta-alanine and whether there are any side effects from taking it?

• Tingling feeling can come from beta-alanine, especially on an empty stomach
• Different ethnicities can feel it more than others
• Decrease in Taurine - important for metabolic function - not a concern if diet is good
• More is not better. Example: vomiting can occur

19:45 Safety if used by athletes under the age of 18?

• It is not too beneficial for athletes under the age of 18.

20:41 Anything else people should know about Beta alanine? 

• Beta alanine will continue to be studied.
• Beta alanine is not a replacement for a poor diet.

21:47 Tavis Piattoly Closing Remarks