If you’ve ever read the back of a pre-workout label, chances are you’ve seen the word Carnosyn® Beta-alanine on the ingredients list. But what’s the difference between CarnoSyn® and regular Beta-Alanine?
What Is Beta-Alanine?
Beta-Alanine is a non-essential beta-amino acid, which helps fight muscle fatigue by counteracting the development of lactic acid. By binding with naturally occurring histidine, Carnosyn® Beta-Alanine will increase muscle carnosine content. More muscle carnosine content will help build endurance, increase strength and significantly improve performance by buffering hydrogen ions. Hydrogen is produced from lactic acid, during resistance or high-intensity training.
When lactic acid rises, so does acidity in muscle tissue. When acidity increases, your muscle ability to contract decreases, which results in a loss of endurance and power. By buffering hydrogen through an increase in carnosine content, your muscles will be able to contract for a longer period of time and delay the onset of fatigue.
What’s The Difference Between Beta-Alanine Vs. Carnosyn?
CarnoSyn® beta-alanine is a patented ingredient and the only beta-alanine that has successfully obtained New Dietary Ingredient (NDI) status with the FDA. CarnoSyn® beta-alanine is one of the most rigorously studied dietary supplements, backed by over 55 clinical studies, with over 20 published in peer-reviewed journals. Much like creatine, in terms of scientific evidence proving its performance benefits, CarnoSyn Beta-Alanine is on the same path in receiving higher accreditation with more published peer-reviewed journals proving its efficacy.
When comparing CarnoSyn with other beta-alanine products, CarnoSyn is the only beta-alanine with more than 20 published scientific studies, supported claims, proven performance, and patent protection around the world. It's the most trusted brand when it comes to quality, purity, and effectiveness.
Tested on a wide range of athletic performance, including sprinting, cycling, rowing, and weight lifting, CarnoSyn® beta-alanine is clinically proven to:
- Increase muscle carnosine for prolonged periods*
- Increase muscle buffering capacity*
- Decrease acidosis*
- Improve endurance*
- Delay fatigue*
- Increase strength*
- Speed recovery from intense exercise*
RELATED ARTICLE The Best Supplement For Increasing Endurance
What The Studies Say About CarnoSyn®
CarnoSyn® beta-alanine demonstrated statistically significant delays in muscle fatigue and increases in exercise endurance and peak capacity across a wide span of athletic performance.
By increasing muscle carnosine through beta-alanine supplementation, CarnoSyn® supplementation led to a muscle carnosine increase of 80% after 10 weeks of supplementation [R].
Total Work Capacity
A 28-day study demonstrated an increase of 16.9% in physical working capacity for men and a 12% increase in the working capacity of women [R]
Cyclists saw an average increase of 11.4% in increased peak power output after 8 weeks [R]
Highly trained rowers improved their speed by 4.3 seconds over 2000m in a 7-week study [R]
High-intensity interval training (HIIT) athletes showed a delay in their fatigue threshold during a 6-week trial [R]
Sprinters trained to compete in the 400-meter race saw increased levels of muscle carnosine after a 4-week supplementation trial [R]
Collegiate Football Players
The combination of beta-alanine supplementation with creatine resulted in statistically significant strength increases for collegiate football players [R].
RELATED ARTICLE 10 Studies That Prove Elite Athletes Should Use Beta-Alanine
What’s The Recommended Dose Of Beta-Alanine?
Beta-Alanine is a bit different than most other supplements. Beta-alanine requires a loading phase. Studies show that athletes with a larger saturation or accumulation of muscle carnosine content who loaded at least 90 grams of beta-alanine over 28 days saw marked improvement in performance. Those with a greater intake of 179 grams over the same period significantly amplified their results. The research shows, that you need at least 5g per day for up to four weeks before you start seeing an improvement in exercise performance. Beta-alanine, however, does not need to be cycled.
For those of you that partake in high-intensity interval training (HIIT), or endurance athletes supplementing with products that have a higher dose will prove to be more effective, since your body naturally depletes carnosine stores under strenuous physical activity.
- Training Days: 5g pre-workout, best stacked with Kre-Alkalyn and BCAA
- Rest Days: 5g in the morning, best stacked with Kre-Alkalyn and BCAA
CarnoSyn Vs Beta-Alanine: Takeaway
CarnoSyn Beta-Alanine is the most trusted source of beta-alanine with over 20 published peer-reviewed clinical studies. If your pre-workout or stand-alone beta-alanine supplement, is not made with CarnoSyn Beta-Alanine, you're essentially putting yourself at risk by taking a product that has no clinical evidence or supported claims that prove it helps performance. If you're thinking about supplementing with Beta-Alanine, make sure it's made with CarnoSyn.
Looking for the best CarnoSyn Beta-Alanine to increase your endurance?
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Hill C A, et al., 2007. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. J Amino Acids, 32: 225−233.
Stout JR, et al., 2006. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strngth & Cond Resrch, 20(4) : 928−931.
Van Thienen R, et al., 2009. Beta-alanine improves sprint performance in endurance cycling. Printed in Medicine & Science in Sports & Exercise. American College of Sports Medicine.
Baguet A, et al., 2010. Important role of muscle carnosine in rowing performance. J Appl Physiol, 109: 1096−1101.
Smith A E, et al. 2009. The effects of beta-alanine supplementation and high-intensity interval training on neuromuscular fatigue and muscle function. Eur J Appl Physiol, 105: 357−363.
Derave W, et al., 2007. Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol, 103: 1736−1743.
Hoffman, J et al., 2006. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr and Exercise Metabolism, 16: 430−446.