Just how tied is carnosine to being a carnivore? Well, carnosine synthase (the enzyme that produces carnosine) expression has been shown to be significantly reduced in response to just five weeks of a vegetarian diet. Specifically, pork and beef are good sources of carnosine, whereas tuna and venison are high food sources of anserine.
Unless you are vegetarian, you derive these from the animal proteins in your diet. Most comes in the form of the dipeptides carnosine, anserine or balenine, each of which contribute to raising beta-alanine availability when broken down during digestion. You derive little free-form beta-alanine from the foods you consume. Men also generally have higher muscle carnosine concentrations than women, most likely because the enzyme that breaks down carnosine is more active in women. For this reason, you'll find higher levels of muscle carnosine among sprinters and natural muscle freaks. Muscle carnosine concentration is also linked with having a high percentage of Type II fast-twitch muscle fibers. Put simply, a drop in muscle pH is a major contributor to muscle fatigue.
This rise in H+ dramatically lowers the pH within muscle cells, negatively effecting enzyme function and muscle excitation-contraction coupling events that support continued, high-intensity output. What's so special about carnosine, you ask? Well, aside from being a potent antioxidant, this peptide is one of your muscles' first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. You find highter levels of muscle carnosine among sprinters and natural muscle freaks. Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks. But beta-alanine doesn't just work broadly it also works well. This stands in contrast to other iconic supplements like creatine, for which distinct responders and non-responders have been observed. To date, every study in which beta-alanine has been supplemented to human subjects has resulted in a significant increase in muscle carnosine. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels. The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. Once it enters a skeletal muscle cell, it binds with the essential amino acid L-histidine to form the dipeptide carnosine. When consumed as a dietary supplement, beta-alanine passes from the bloodstream into skeletal muscle via a beta-alanine and taurine transporter that's dependent upon both sodium and chloride availability. But don't tell Al Gore that, or he'll try to argue that you should be charged for increasing your carbon footprint. Additionally, beta-alanine can be formed during digestion, when intestinal microbes remove a carbon atom from L-aspartate, releasing both beta-alanine and CO2. It can be released during the breakdown of histidine dipeptides, such as carnosine or anserine, or it can be formed as a secondary byproduct of a reaction that converts L-alanine to pyruvate. Your body can produce beta-alanine in at least three ways. Beta-alanine is even gaining support within the scientific community for being secondarily classified as a neurotransmitter. Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA, which may explain why consumers often claim to experience a caffeine-like response from it. What Is It?īeta-alanine, or 3-aminopropionic acid is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. Beta-alanine claims to raise muscle carnosine levels and increase the amount of work you can perform at high intensities.
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