Alanine is an amino acid that is present in tissues both in unbound form and in various substances, complex protein molecules. In liver cells, it is transformed into glucose, and such reactions are one of the leading methods of gluconeogenesis (formation of glucose from non-carbohydrate compounds).
Types and functions of alanine
Alanine is present in the body in two forms. Alpha-alanine is involved in the formation of protein molecules, and beta-alanine is an integral part of various bioactive substances.
The main task of alanine is to maintain nitrogen balance and a constant concentration of glucose in the blood. This amino acid – one of the most important sources of energy for the CNS, muscle fibers. With its help connective tissues are formed.
Takes an active part in metabolic processes carbohydrates, fatty acids. Alanine is necessary for normal functioning immunity, it stimulates biochemical reactions in which energy is produced, regulates blood sugar levels.
Alanine enters the human body with foods that contain white. If necessary, it can be formed from nitrogenous substances or in the process of decomposition of carnosine protein.
Food sources of this compound are beef, pork, fish and seafood, poultry, dairy products, legumes, corn, rice.
Alanine deficiency is a rare phenomenon, as this amino acid is easily synthesized in the body if necessary.
Symptoms of deficiency of this compound are:
- hypoglycemia;
- decreased immune status;
- high fatigue;
- excessive irritability, nervousness.
During intense exercise, alanine deficiency stimulates catabolic processes in muscle tissue. Constant deficiency of this compound significantly increases the likelihood of urolithiasis.
Both a deficiency and an excess of alanine are harmful to humans.
Signs of excessive levels of this amino acid are:
- a feeling of fatigue persists for a long time, does not pass even after sufficient rest;
- joint and muscle pain;
- development depressed and subdepressive states;
- sleep disorders;
- impaired memory, decreased ability to concentrate and concentrate.
In medicine, drugs containing alanine are used to treat and prevent problems with the prostate, in particular, the development of hyperplasia of glandular tissues. They are prescribed for parenteral nutrition of critically ill patients to provide the body with energy and maintain a stable blood sugar level.
Beta-alanine and carnosine
Beta-alanine is a form of amino acid where the amino group (a radical containing a nitrogen atom and two hydrogen atoms) is located in the beta position and the choral center is absent. This species is not involved in the formation of protein molecules and enzymes of large size, but is part of many bioactive substances, including the peptide carnosine.
The compound is formed from chains of beta-alanine and histidine, contained in large quantities in muscle fibers and cerebral tissues. Carnosine is not involved in metabolic processes, and this property ensures its function as a specialized buffer. It prevents excessive oxidation of the environment in the muscle fibers during intense exercise, and the change in PH level in the acidic direction – the main factor in muscle depletion.
Additional intake of beta-alanine allows you to increase the concentration of carnosine in tissues, which protects them from oxidative stress.
Application in sports
Beta-alanine supplements are used by athletes, as additional intake of this amino acid is necessary during intense exercise. Such tools are suitable for those who are engaged in bodybuilding, various types of rowing, team sports, crossfit.
In 2005, Dr. Jeff Stout presented the results of his study of the effects of beta-alanine on the body. The experiment involved untrained men with approximately the same physical parameters, who received from 1.6 to 3.2 g of pure amino acids per day. It was found that beta-alanine increases the threshold of neuromuscular fatigue by 9%.
Japanese scientists have proven (these studies can be seen in the following link), that carnosine well eliminates the muscular pains arising after intensive trainings, and also accelerates process of healing of wounds and regeneration of fabrics after the transferred traumas.
Taking supplements with beta-alanine is important for athletes who receive anaerobic exercise. This helps to increase endurance, and thus increase the effectiveness of training and building muscle mass.
In 2016, a review was published in one of the journals, the authors of which analyzed all available data on the use of beta-alanine supplements in sports.
The following conclusions were made:
- 4-week intake of sports supplements with this amino acid significantly increases the content of carnosine in muscle tissue, which prevents the development of oxidative stress, as well as increases efficiency, which is more noticeable at peak loads;
- additional beta-alanine prevents the onset of neuromuscular fatigue, especially in the elderly;
- Beta-alanine supplements do not provoke side effects, except for paresthesias.
To date, there is little reason to believe that beta-alanine improves strength performance and increases performance and endurance. So far, these properties of the amino acid remain in question for experts.
Admission rules
The daily requirement for alanine is about 3 g per person. This amount is necessary for an ordinary adult, athletes are recommended to increase the dose of amino acids to 3.5-6.4 g. This will provide the body with additional carnosine, increase endurance and efficiency.
The supplement should be taken three times a day, 400-800 mg, every 6-8 hours.
The duration of the course of beta-alanine is individual, but should be at least four weeks. Some athletes take the supplement for up to 12 weeks.
Contraindications and side effects
Taking supplements and drugs with beta-alanine is contraindicated in individual intolerance of the components of the tool and gluten.
It is not recommended for pregnant and lactating women, as the effect of the substance in these cases has not been studied enough. Such supplements should be taken very carefully for diabetics. This can be done only after consulting a doctor.
High doses of beta-alanine can provoke mild sensitivity disorders, which are manifested by tingling, burning, spontaneous sensation of “running ants” (paresthesia). It is not dangerous and only indicates that the supplement works.
However, overdosing does not affect the concentration of carnosine and does not increase endurance, so it makes no sense to take larger than recommended amounts of amino acids.
If paresthesias cause severe discomfort, this side effect is easily eliminated by reducing the dosage taken.
Sports supplements with beta-alanine
Sports nutrition manufacturers are developing various supplements with beta-alanine. They can be purchased in the form of capsules filled with powder or solutions. In many foods, this amino acid is combined with creatine. It is believed that they mutually reinforce each other’s action (synergy effect).
Athletes who do strength sports should combine beta-alanine with creatine to increase performance.
For greater physical endurance, it is recommended to combine this amino acid with sodium bicarbonate (soda). Athletes also combine the intake of beta-alanine supplements with other amino acid complexes (eg, BCAA), isolates and concentrates of whey proteins, nitrogen donors (arginine, agmatine, various pre-training complexes).
