Beta-alanine is a popular supplement among athletes and fitness enthusiasts because it can enhance exercise performance and reduce muscle fatigue and soreness. One of the primary ways beta-alanine exerts its effects is by increasing levels of carnosine, a dipeptide found in muscle tissue. Carnosine helps to buffer lactic acid and delay muscle fatigue during high-intensity exercise. However, the relationship between beta-alanine supplementation and carnosine levels in muscle tissue is complex and poorly understood.
Why beta-alanine causes someone to itch?
Before you understand the relationship, you need to answer the question, why does beta-alanine cause an itching sensation? Beta-alanine is a non-proteinogenic amino acid, meaning it is not used to build proteins like other amino acids in the body. When beta-alanine is consumed in high doses, it is metabolized into the compound carnosine, which is found in high concentrations in muscle tissue. However, the conversion of beta-alanine to carnosine also leads to the production of a compound called histamine, released by immune cells in response to injury or allergens.
Histamine triggers a response in nerve endings in the skin, causing them to become more sensitive and causing the sensation of itching or tingling. This is known as paresthesia, a common side effect of beta-alanine supplementation, particularly at high doses. The severity of the itching sensation can vary depending on the individual’s sensitivity and the amount of beta-alanine consumed.
While the itching sensation caused by beta-alanine is temporary and not harmful, it can be uncomfortable for some people. To minimize this side effect, some individuals split their daily beta-alanine dose into smaller amounts taken throughout the day rather than taking one large dose simultaneously. Additionally, some supplement manufacturers may add ingredients like niacin or other compounds that can reduce the severity of the itching sensation.
Relationship Between Beta-Alanine Supplementation and Carnosine Levels
Beta-alanine supplementation and carnosine levels in muscle tissue are closely related. When you consume beta-alanine, it is metabolized in the liver into carnosine, a dipeptide made up of the amino acids histidine and beta-alanine. Carnosine is found in high concentrations in skeletal muscle tissue and acts as a buffer, helping to maintain the pH balance within muscle cells during high-intensity exercise.
Studies have shown that beta-alanine supplementation can increase muscle carnosine levels by up to 80% in at least four weeks. This increase in muscle carnosine is dose-dependent, meaning that higher doses of beta-alanine increase carnosine levels. However, there is a limit to how much carnosine the muscle tissue can store. Once this limit is reached, further beta-alanine supplementation will not result in any additional increase in muscle carnosine levels.
The relationship between beta-alanine supplementation and muscle carnosine levels is important for athletes and bodybuilders because higher muscle carnosine levels have improved exercise performance. Studies have shown that increasing muscle carnosine levels can delay fatigue and improve muscular endurance during high-intensity exercise, improving athletic performance.
Wrapping Up
Beta-alanine supplementation is critical in increasing muscle carnosine levels, which can improve exercise performance and provide various health benefits. While beta-alanine can cause an itching sensation, it is a safe and effective supplement used by athletes and bodybuilders.
