Introduction
Sprinters are always on the lookout for ways to improve their performance on the track. One such method is by using supplements to enhance their nutrition and recovery strategies.
Beta-alanine is a fantastic supplement for sprinters as it can help improve muscle endurance, anaerobic capacity, power output, recovery, and reduce muscle soreness.
Let’s now delve into the specifics of beta-alanine and how it can help sprinters (and power athletes in general) elevate their performance.
What is Beta Alanine?
Beta-alanine is a non-essential amino acid that occurs naturally in the body. It is found in foods such as poultry, eggs, and meat. When taken as a supplement, beta-alanine is converted into carnosine, which can help delay fatigue and improve high-intensity exercise performance (Harris et al., 2006).
Although it is not a stimulant like caffeine, it has been shown to have a significant impact on athletic performance, particularly among high-intensity athletes like sprinters.
The chemical structure of beta-alanine. In its pure form it is a white powder, with a slight sour taste when dissolved in water.
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Benefits of Beta Alanine for Sprinters
Increased Muscle Endurance – Sprinting is a high-intensity exercise that demands substantial muscular endurance. Beta-alanine helps to increase muscle carnosine levels, which can help delay muscle fatigue and improve endurance (Hobson et al., 2012). This is particularly beneficial for sprinters who need to maintain their speed and power over short distances.
Increased Anaerobic Capacity – Sprinting is an anaerobic activity, meaning it requires short bursts of energy without oxygen. Beta-alanine supplementation has been shown to increase anaerobic capacity (Hobson et al., 2012), enabling sprinters to produce more power during those short bursts and recover faster between sprints. This result indicates that beta-alanine is a great supplement for football (soccer) players, as they require a high level of repeated sprint ability.
Improved Power Output – By increasing muscle carnosine levels, beta-alanine can also enhance power output (Hobson et al., 2012). This can help sprinters have a stronger start and maintain their speed throughout the sprint.
Improved Recovery and Reduced Muscle Soreness – Sprinters are constantly pushing their bodies to the limit, which can lead to muscle soreness and fatigue. Beta-alanine supplementation has been shown to reduce muscle soreness and improve recovery time (Hoffman et al., 2008), helping sprinters get back to training faster and perform at their best.
One of the studies cited in this post titled: ‘Effects of Beta-alanine supplementation on exercise performance: a meta-analysis’.
How to Take Beta-Alanine
There are many methods that can be used to consume beta-alanine, however the one that I personally prefer is to dissolve it in water.
Beta-alanine is water-soluble, meaning that it dissolves in water. After you dissolve the beta-alanine in the water, you can then simply drink the water (which doesn’t taste too different after beta-alanine is dissolved in it).
This approach also allows you to more slowly consume the beta-alanine over a longer timeframe, and therefore avoid the tingling sensation side effect (that I will discuss later).
However, the disadvantage to this method is that the exact time of the dosage is less precise. In other words, you will not be able to take a full, say, 1.5g of beta-alanine 15-20 minutes before exercises. Rather, you would be having, say, 3g of beta-alanine over the course of 30 minutes (if that is how long it takes you to fully consume the water).
Loading Beta-Alanine and Timing of Supplementation
Research suggests that a ‘loading’ phase of beta-alanine is beneficial for optimal results. In a study by Harris et al. (2006), it was found that daily supplementation of beta-alanine at 4-6 grams for 4 weeks led to a significant increase in muscle carnosine levels, which was associated with improved exercise performance. This indicates that consistent daily intake of beta-alanine can help maximize its benefits over time.
However, some athletes may also opt to take beta-alanine immediately before a workout for a more immediate effect.
I personally take beta-alanine around 15-20 minutes before exercises (as well as consuming throughout the exercises by drinking water with beta-alanine dissolved in it) and I find that this method helps increase my sprint capacity.
While there is limited research on the timing of beta-alanine supplementation, it is worth noting that the benefits of beta-alanine primarily come from increased muscle carnosine levels, which are achieved through consistent supplementation over time. Therefore, taking beta-alanine immediately before a workout may not provide the same level of benefits as consistent daily supplementation.
Risks and Side Effects
While beta-alanine supplementation offers numerous benefits for sprinters, it can also cause some side effects. The most common side effect is a tingling or flushing sensation, which is harmless but may be uncomfortable for some people. The dosage at which this side effect becomes noticeable varies between people, but for someone who is new to beta-alanine, this may be felt after consuming 2+ grams.
It is also important to avoid high doses of beta-alanine, as this can lead to more serious side effects such as nausea, vomiting, and headaches.
Conclusion
Beta-alanine is a popular supplement among sprinters due to its ability to improve muscle endurance, anaerobic capacity, power output, recovery, and reduce muscle soreness. While it does have some side effects, it is generally safe when taken at recommended doses.
As with any supplement, it is important to consult with a healthcare professional before starting beta-alanine supplementation to ensure it is safe for you and will not interact with any medications or health conditions. Incorporating beta-alanine into your training and nutrition plan could help take your sprinting performance to the next level.
Remember that ‘loading’ beta-alanine through daily supplementation is the most effective approach for increasing muscle carnosine levels and maximizing the benefits for sprinters. While taking beta-alanine immediately before a workout may provide some acute benefits (as I have personally found), it is unlikely to be as effective as consistent daily supplementation.
References
Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., … & Wise, J. A. (2006). The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino acids, 30(3), 279-289.
Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration β-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutrition Research, 28(1), 31-35.
