Evidence supporting the use of: Alpha-Alanine
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Alpha-alanine (often referred to as beta-alanine in the context of sports supplementation) is used to support bodybuilding primarily due to its role as a precursor to carnosine, a dipeptide that helps buffer acid in muscles. Supplementation with beta-alanine (not alpha-alanine) has been shown in multiple peer-reviewed studies to increase intramuscular carnosine concentrations. Elevated carnosine acts as a buffer against pH drops during high-intensity exercise, thereby delaying the onset of muscle fatigue and improving exercise performance, especially in activities lasting 1-4 minutes.

Clinical trials and meta-analyses have demonstrated moderate but consistent improvements in physical performance, particularly in strength training and high-intensity interval training. For example, a 2012 meta-analysis in the journal Amino Acids reported that beta-alanine supplementation resulted in a statistically significant improvement in exercise capacity. The International Society of Sports Nutrition (ISSN) position stand supports beta-alanine for enhancing performance in high-intensity exercise.

It is important to note that alpha-alanine itself is not commonly used in supplementation; the evidence and products are for beta-alanine. There is minimal evidence for alpha-alanine in this context. If the intended inquiry is about beta-alanine, then the scientific support is strong (rated 4/5). If strictly alpha-alanine, evidence is lacking.

More about Alpha-Alanine
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Other health conditions supported by Alpha-Alanine

Athletic and Exercise Aids
Body Building
Endurance (lack of)
Exercise

Products containing Alpha-Alanine

We currently have no products on Vitabase that contain this ingredient.