Endurance

Beta Alanine Slow Release

a supplement to take during high intensity exercise
  • Postpones muscle acidification
  • Perfect for high-intensity exercise
  • With added zinc which contributes to normal acid-base balance and supports normal immune function
  • ‘slow release’ formula- reduces the risk of unwanted side effects

During high intensity exercise, lactic acid is formed in the muscles and splits into lactate and hydrogen ions (H+). These H+ ions cause the blood to become more acidic (a drop in pH) which is one of the main causes of fatigue for this type of exercise. When this acid build up occurs, the muscle losses contractility and strength thus making it impossible to continue to exercise at the same intensity. Therefore, to cope with this acidity the body uses buffers and one of these buffers is called carnosine.

Carnosine it made up of histidine and beta-alanine. We have plenty of histidine in our body, but a lack of beta-alanine. Therefore it is this lack of beta-alanine which effects how much carnosine there is. Therefore, beta-alanine supplementation may help to increase the amount of muscle carnosine, a buffer of acidity in high intensity exercise. The body may therefore be able to cope with higher levels acidification.

Who can benefit from using Beta-Alanine?

Beta-alanine works in high intensity exercise and therefore would be useful for a range of athletes. Firstly, beta-alanine is recommended for those who perform sustained high intensity exercise lasting 1-7 minutes, such as 800m-3000m running. Similarly, it may improve performance in high intensity interval training which can be incorporated into training programmes for all types of athletes. In line with this, it would be useful for delaying fatigue in team sports such as football which require repeated bouts of high intensity sprints. Finally, endurance athletes can benefit from taking beta-alanine in situations such as a sprint finish or hill climb.

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Instructions for use

Beta-alanine must be taken chronically for a minimum of 4 weeks. There are two dosing strategies you can try.

ProtocolDoseTime:
High dose-short term6.4g (4 x 2 tablets/day)4 weeks
Low dose-long term3.2g (2 x 2 tablets/day)8 weeks
Maintenance dose0.8g (1 tablet/day)Maximum 4 weeks

Extra tips:

  • Take Beta-Alanine alongside a carbohydrate rick snack for better muscle loading (Stegen et al., 2013)1
  • Spread intake throughout the day (minimum of 2 hours in between intakes) to limit any potential side effects. The most common side effect of beta-alanine supplementation is paresthesia (a tingling sensation of the skin).
  • Combine with Etixx Creatine supplementation (Hoffman et al., 2006)²
  • For best results, periodise intake according to the following protocol:
    • Start with supplementation for a minimum of 4-8 weeks before your competition or event
    • If necessary (i.e. when competition period is a couple of weeks) use a maintenance dose for a maximum of 4 weeks (Stegen et al., 2014) 3
    • Stop taking the supplementation completely for a minimum of 2-3 months (Baguet et al., 2009) 4



1 Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, Achten E, Derave W. Meal and beta-alanine coingestion enhances muscle carnosine loading. Med Sci Sport Exerc 2013; 45(8): 1478-1485.

2 Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab 2006,.16(4), 430-46.

3 Stegen S, Bex T, Vervaet C, Vanheel L, Achten E, Derave W. Beta-alanine dose for maintaining moderately elevated muscle carnosine levels. Med Sci Sports Exerc 2014; 46(7): 1426-1432.

4 Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, Derave W. Carnosine loading and washout in human skeletal muscles. J Appl Physiol 2009; 106:837-842.

Nutritional information

Nutritional ValuesPer tablet Per 8 tablets (high dose short term)Per 4 tablets (low dose long term)
Beta-Alanine800mg6400mg3200mg
Zinc (bisglycinate)2mg (20% RDA)16mg (160% RDA)8mg (80% RDA)
Ingredients

Beta alanine– Bulking agents: Hydroxypropylmethylcellulose, carboxymethylcellulose, cellulosegom, microcristalline cellulose – Zinc bisglycinate - Anti-caking agent: Silicon dioxide, magnesium stearate

Allergens

  • No gluten
  • No lactose
  • No Soy
  • Suitable for vegetarians
  • Suitable for vegans