Are you curious like I am?  I need to know how things work!

That’s our whole approach here at Build.  Education and knowledge are crucial to the implementation part – and let’s face it, actually doing the things consistently is what produces results!  Like they say – the more you know, the more you do.

 

I was curious about this whole beta-alanine & carnosine thing, so I had to find the answer and share with you here.

 

If beta-alanine works by increasing carnosine in the muscle, why not just supplement with carnosine?

 

ps: want our fact sheet on this proven sports performance supplement beta-alanine?  Send us a message and we’ll fire off to you… yup, for free!  Or better yet, join us in the Lunchbox where we spend an entire month dishing out all the science on sports performance supplements 🔬

 

 

While beta-alanine supplementation does increase carnosine levels in muscle tissue, it is not recommended to simply supplement with carnosine instead. This is because carnosine is rapidly broken down in the body by the enzyme carnosinase, and therefore its bioavailability is limited. On the other hand, beta-alanine is not broken down by carnosinase and is readily available for carnosine synthesis in muscle tissue.

Additionally, carnosine has a relatively large molecular weight and cannot easily penetrate cell membranes, which limits its effectiveness as a muscle-buffering agent. Beta-alanine, on the other hand, is a small and water-soluble molecule that can easily enter muscle cells and increase intramuscular carnosine concentrations.

Furthermore, beta-alanine supplementation has been extensively studied and has been shown to effectively increase muscle carnosine levels and improve exercise performance in various populations, including athletes and older adults. In contrast, the evidence for carnosine supplementation is limited, and its potential benefits on exercise performance have not been well-established.

Therefore, while both beta-alanine and carnosine can increase muscle carnosine levels, beta-alanine is the preferred option due to its better bioavailability and effectiveness as a muscle-buffering agent.

 

Now we know!

 

 

 

 

Reference: Artioli, G.G., Gualano, B., Smith, A., Stout, J., Lancha Jr, A.H. (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc, 42(6), 1162-1173.

 

Social Media

Make sure to follow us on Instagram and Facebook for real-time updates on what’s happening at Build Nutrition!

BACK TO BLOG