ANYONE WHO'S TRIED to bulk up knows building muscle takes time and effort. We’re talking years of consistent strength training and plenty of protein. Many supplements, like beta-alanine, promise they can help make muscle building faster and easier—even those only a few can.
Keep in mind that the FDA does not closely regulate the supplement market. That means companies can technically advertise any health benefit to sell their products—even if there's little (or no) scientific evidence to support the claims. What does that mean for beta-alanine, then?
Does it actually help the body build muscle, or is it all just a marketing trap? We broke down the science. Fair warning: Here's where things about beta-alanine get geeky.
Most amino acids form the building blocks of protein, which participate in nearly every cellular reaction in the body. The most notable are its role in building muscle mass. But all these athletic performance promises are what makes beta-alanine supplements so appealing.
THE TL;DR VERSION is that beta-alanine helps in the production of carnosine. A slightly longer explanation is that carnosine is a molecule found in high concentrations in muscle tissue and is an important part of increasing muscular strength and reducing muscular fatigue. Beta-alanine supplements help in this endeavor.
Research in soldiers who regularly have high-intensity training showed increased carnosine levels in the brain, leading to increased muscular performance and greater mental resilience. Researchers studying beta-alanine’s effects on athletes found potential benefits for sustaining muscular endurance and power, and for reducing muscular fatigue, as well as improving muscle torque during dynamic movements. Pasquariello says that beta-alanine is more likely to exert a benefit for fast-twitch muscle fibers.
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