30 Seconds SummaryShould we replace the beta-alanine in our pre-workout supplements?
- Beta-alanine is commonly used in pre-workout supplements to increase carnosine levels in muscles, which helps delay fatigue during high-intensity exercise.
- Beta-alanine is often taken in lower, acute doses (1-3g) on training days, which may not be sufficient for achieving optimal carnosine levels which are better supported by chronic supplementation (4-7g/day).
- Research suggests replacing beta-alanine with a combination of carnosine and anserine, a related compound, to overcome poor oral bioavailability and rapid breakdown by carnosinase-1 enzyme in humans.
- Recent studies show that taking carnosine and anserine together at 30mg/kg each, 60 minutes before exercise, can significantly improve performance by increasing circulating levels of histidine-containing dipeptides.
- Humans uniquely have only carnosine and not anserine in muscle tissue, unlike other mammals, raising interest in supplementing both for enhanced performance.
- Preliminary research supports that combined supplementation of carnosine and anserine may offer greater performance benefits compared to beta-alanine alone.
- Future research and commercial development of such supplements are awaited, with current best dosing recommendations suggesting 40-60mg/kg of each compound taken about an hour before activity.
Stronger By Science
Eric Trexler
