Beta-alanine is usually not the talk of the town when it comes to runners and supplements but if you are a runner (or any endurance athlete), I think it’s time to learn more about how this supplement may benefit you.

Your body naturally makes beta-alanine but if you are training hard, your body may not produce enough to fully support performance. Supplementation can help fill that gap.

How Does Beta-Alanine Work?

When beta-alanine teams up with another amino acid called histidine, they form carnosine. Carnosine lives in your muscles and acts as a buffer that helps control the buildup of acidity during tough efforts.

Enter the “why does this matter?” question. Great question! You see, the burning sensation you feel during fast intervals or hill repeats is caused by rising muscle acidity. When carnosine levels are higher, that burn shows up later, and you can hold your pace longer.

Who Can Benefit?

Beta-alanine is especially helpful for runners who frequently hit high-intensity bursts lasting one to four minutes. This includes:

 •  Sprinters

 •  Middle-distance runners

 •  Track athletes who rely on repeated fast efforts

Research also shows benefits for high-intensity running lasting thirty seconds to about ten minutes.

But, what if you train longer than 10 minutes?

Fear not! Marathoners and ultrarunners can still gain support during moments that demand extra power. You know, those times when you do hill surges, pick up the pace down the finish line chute, are running tempo intervals or even just late-race fatigue.

While endurance runners may not see dramatic speed gains, beta-alanine can still help sustain tougher efforts when you need them most. In fact, it’s fairly common for longer-distance runners to use beta-alanine to improve physiological adaptations from weekly speed/hill training.

Keep in mind that with regular supplementation, beta-alanine may:

 •  Delay fatigue so you can maintain speed longer

 •  Improve quality in interval workouts

 •  Support recovery because carnosine has antioxidant properties

 •  Enhance performance in both training and racing

Food Sources of Beta-Alanine

While it is possible to get beta-alanine from food sources, such as chicken, turkey, beef, pork, salmon and tuna, it is difficult to get enough to see performance gains. Well, maybe if you are following a carnivore diet but let’s not go there.

If you are thinking of using beta-alanine as a supplement, consider these guidelines:

 •  Consume three to six grams per day

 •  Split the intake into smaller servings to avoid tingling or stomach discomfort

 •  Take with meals for smoother absorption

 •  Use it about thirty minutes before intense workouts

 •  Stay consistent with daily use for 2-4 weeks to raise muscle carnosine levels

 •  Choose a supplement that is third-party tested and certified (Informed Sport Certified or NSF Certified for Sport)

It’s a lot of information, I know. But that’s why I’m here for you! REACH OUT to me so I can help you develop an optimal daily nutrition plan, nutrient timing system and a supplement protocol that makes sense!

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