Carnosine is a compound synthesized from the amino acids beta-alanine and histidine. There’s fairly a little bit of proof displaying that carnosine supplementation may be useful throughout intense energy coaching, notably when moderate-to-high reps (6 to fifteen) and restricted relaxation intervals (30 to 90 seconds) are employed. Right here’s the news.

Throughout moderate-rep/limited-rest resistance train, the physique depends totally on carbohydrates for gasoline in an oxygen-independent method. This, in flip, causes a gradual buildup of lactic acid within the working muscle tissues, which ends up in a corresponding lower in muscle pH degree. As pH ranges turn into increasingly more acidic, the muscle’s capacity to contract is impaired, hastening the onset of fatigue. And once you fatigue early, you compromise outcomes.

So how does carnosine match into this puzzle? Properly, carnosine has been proven to behave as a buffering agent (it helps to neutralize pH ranges). Therefore, whereas lactic acid continues to build up throughout intense train, buffered muscle tissues are in a position to preserve functioning for an prolonged time period. A examine bears out simply how useful this may be; topics who elevated carnosine ranges by way of supplementation have been in a position to maintain a 22 p.c larger resistance coaching quantity than management topics. That’s a serious distinction!

The important thing level to bear in mind right here, although, is that outcomes have been achieved utilizing a routine that consisted of average reps and restricted relaxation intervals. Different research which have employed longer relaxation intervals and/or decrease rep schemes haven’t proven comparable advantages from carnosine supplementation, doubtless as a result of a lowered reliance on carbohydrate metabolism (and thus, much less lactic acid manufacturing) in these protocols.

One of the best ways to extend ranges of carnosine within the physique is to complement with beta-alanine reasonably than carnosine. Research have proven that supplementing with carnosine isn’t any more practical than beta-alanine alone in elevating carnosine ranges. Contemplating that carnosine is considerably costlier in comparison with beta-alanine, the selection is evident: beta-alanine supplies the higher cost-benefit ratio.

Primarily based on my expertise working with physique athletes, a day by day dose of three to 4 grams of beta-alanine is enough to provide useful outcomes – increased quantities don’t appear to offer any further benefit. Though unintended effects look like minimal, some folks do expertise a flushing of the pores and skin accompanied by a persistent tingling sensation. To keep away from the potential for such opposed signs, it’s advisable to house out your consumption over the course of a day. Consuming 1 to 1.5 grams with a minimal of a number of hours between doses appears to be very best. It typically takes a couple of weeks to start to see outcomes, with peak results seen after about 12 weeks.