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The Effects of Carnosine on Muscle & Other Tissues

As an athlete, you want to develop and improve by regularly pushing yourself beyond your limits. By doing so you cause your body to adapt. This means squeezing out one more rep or forcing that next 100-yard sprint. Beta-Alanine is an amino acid that has been shown to increase muscle concentrations of carnosine, which can lead to a decrease in fatigue, allowing you to go the extra mile.

  1. Identification

    • Carnosine is an amino acid formed by the combination of two other amino acids, histidine and beta-alanine. Carnosine is primarily found in muscle fiber, chiefly type II fibers. These fibers contract rapidly but fatigue quickly as opposed to type I muscle fibers, which are the type long-distance runners develop.

    Effects

    • When muscles become fatigued, lactic acid builds up due to ATP synthesis. This is your body's response to creating energy. As this happens, hydrogen ions build up furthering muscular fatigue. Carnosine helps round up and rid your body of hydrogen ions, thus decreasing fatigue.

    Expert Insight

    • Wim Derave of the Departmen of Movement and Sport Sciences, reports that the ingestion of beta-alanine can increase muscular concentrations of carnosine. Fifteen men took part in a randomized, double-blind study of taking 4.8 grams daily of beta-alanine or a placebo. Knee extensions and an indoor 400-meter run were then performed. The beta-alanine group significantly increased the carnosine content in the calf muscle and the soleus-- the muscle located right below the calf muscle--in the lower leg, while the placebo group showed little to no change. This indicates that beta-alanine supplementation increases carnosine levels. This may slow fatigue in those muscles. However, the increase did not show benefit in the 400-meter run. Please note that a double-blind study means that the two groups tested did not know if they were taking beta-alanine or a placebo.

    Potential

    • Carnosine is a potent antioxidant, which can seek and destroy free radicals, thus increasing cell longevity. Moreover, studies suggest that it can increase athletic performance by decreasing hydrogen ions and lowering muscle pH that can decrease fatigue.

    Warning

    • Please consult your health care provider before starting any supplementation program. Results may not be typical. Some supplements may interact with medication or a pre-existing condition.

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