A quick internet search for workout supplements will return thousands of results promising to help you get fit faster and build more muscle, but not all products are created equally .

In order to get the most out of your workout and achieve optimal athletic performance, you need to make sure that your workout supplement contains the ingredients your body needs. Beta-alanine is a popular ingredient in many protein powders and fitness supplements, but what does beta-alanine do for athletes and overall exercise performance?

Beta-alanine is a non-essential amino acid (a component of protein), meaning it is produced by the body and does not need to be obtained through diet alone. Found in compounds like vitamin B5, carnosine, and anserine, beta-alanine plays a crucial role in supporting many of the body’s processes — both during high-intensity exercise and in general. The most well-function of beta-alanine is in the reduction of a substance called lactic acid in the muscles.

Lactic acid, a byproduct of cellular respiration, contributes to the burning feeling in your muscles when you’re putting in a tough or long workout. Because of beta-alanine’s potential effects on lactic acid, many athletes choose to take dietary supplements with this amino acid in order to get the most out of their workout.

There’s a reason why beta-alanine is such a common ingredient in many workout supplements and protein powders, such as our Pre-Workout blend here at Gainful.

The amino acid has major benefits for athletes who are focused on getting the most out of their workout, regardless of fitness level. Whether you’re bodybuilding, resistance training, or are simply an older adult trying to maintain your health, beta-alanine supplementation can have significant health benefits.

If you work out regularly, particularly doing high-intensity activities like weightlifting, you’ve likely noticed that your muscles fatigue long before the rest of your body, effectively putting a premature end to your workout. The amount of time it takes for your body to become fatigued during a workout is known as “time to exhaustion,” or TTE. Each person’s TTE is different as a result of a number of factors like overall fitness level, genetics, diet, sleep, and more, but everyone can extend their TTE over time.

The onset of lactic acid influences TTE in the muscles. Lactic acid is a byproduct of a cellular process called anaerobic respiration, in which the cells produce energy without oxygen. During an intense workout, your muscle cells produce energy to power through the movements, causing the concentration of lactic acid in the muscles to increase.

Lactic acid contributes to the burning sensation you feel when you’re pushing heavy weight or running long, and it can end your workout long before your heart, lungs, or brain feels ready to quit.

Beta-alanine may help reduce the effects of lactic acid by helping to support the production of a substance called carnosine . When beta-alanine in the body combines with a substance called histidine, it produces carnosine. Proper muscle carnosine levels slow the accumulation of lactic acid in the muscles, potentially extending your exercise capacity.

One of the many reasons why people work out is to build lean muscle mass. Lean muscle mass helps you burn more calories when at rest, helps keep your body strong, reduces your risk of experiencing falls as you get older, and offers a host of other benefits. Studies have shown that taking beta-alanine can support the growth of lean muscle mass by reducing TTE.

When you are able to work out harder for longer, your muscles are broken down and rebuilt stronger. As an amino acid, beta-alanine offers the necessary protein that your muscles need in order to recover and rebuild quickly. Using a protein supplement that contains beta-alanine may help support the development of lean muscle mass .

Lactic acid builds up in the muscles over time, causing you to cut a workout short, but it can also limit how hard you can work out. If you engage in high-intensity activities like sprinting, CrossFit, or other explosive movements, muscle acidosis can prevent you from performing at your peak.

For the same reason that beta-alanine can help extend your TTE (namely, it helps to increase the production of a substance called carnosine, which slows lactic acid buildup), the supplement may also help support performance during high-intensity efforts.

A study conducted on a group of rowers found that those who supplemented their diets with beta-alanine over the study period raced faster than those who did not over a short period of time. Supplementing with beta-alanine may help support short durations of high-intensity efforts in athletes.

In addition to carnosine’s benefits in slowing the onset of muscle fatigue, the substance may also act as an antioxidant that helps support healthy aging.

As previously noted, beta-alanine supplementation helps support and maintain the body’s production of carnosine. Increased levels of carnosine in the body may function as antioxidants to protect the cells against damage and address signs of premature aging.

Working out is especially important as we age due to the decline in bone mineral density that all adults experience as they grow older. Performing weight-bearing exercises, such as weightlifting or running, can help prevent the loss of bone mineral density.

Adults ages 55 and older who supplemented their diets with beta-alanine were found to experience more delayed muscular fatigue than those who did not. Correspondingly, these adults were able to work out longer, increasing their fitness, building more lean muscle mass, and supporting healthy skeletal muscle and bone density.

Beta-Alanine is a star in our Pre-Workout , and your personalized blend can also include L-Theanine for focus, Natural Caffeine to reduce fatigue perception, and BCAAs for muscle growth and recovery so that you can unlock your full potential.

If you’re hoping to get the most out of your workout, beta-alanine may be able to help support your fitness. Beta-alanine is used to produce a substance called carnosine, which reduces the buildup of lactic acid in the muscles. Less lactic acid in the muscles you can work out at a higher intensity for a longer period of time, helping to build muscle more quickly and improve muscular endurance.

Regardless of whether you’re an elite athlete or simply someone who wants to maintain good health, beta-alanine can help support your fitness goals when included as part of a balanced diet.

Sources:

International society of sports nutrition position stand: Beta-Alanine | National Library of Medicine

Important role of muscle carnosine in rowing performance | National Library of Medicine

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study | National Library of Medicine

Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial | National Library of Medicine