Beta-alanine has been widely shown to improve athletic performance by boosting muscle carnosine levels, which up power and reduce fatigue. Now, more good news on this amino acid: In recent tests on elite Israeli Defense Forces soldiers, taking six grams of beta-alanine during a month of combat training significantly improved soldiers’ marksmanship and jump power. “Increases in muscle carnosine buffer the drop in pH that occurs in muscles during high-intensity exercise, maintaining performance and delaying fatigue,” says study chief Jay Hoffman, Ph.D. And 3.5–6 grams of beta-alanine per day, he adds, will not only enhance performance in sports like football and basketball but also improve performance in daily activities, especially in older adults. Aside from readily available supplements, beta-alanine can also be found in beef, chicken, and turkey.
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SOURCE: Journal of the International Society of Sports Nutrition