When we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles’ pH to drop (become more acidic). As a result, this decreases your strength and causes you to fatigue faster. These limitations can stop you from adequately overloading your muscles and forcing new muscle gains. Beta-Alanine prevents the drop in pH within our muscles by boosting the synthesis of another amino acid Carnosine. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise. Beta-Alanine can increase Carnosine concentration by 65%, and is present across all muscle fiber types- Type I, IIa, and IIb. Beta-Alanine benefits all type of athletes, regardless of their mode or intensity of exercise.
Your training volume goes up and you can get stronger. In a 10 week study, researchers found that Beta-Alanine increased strength. Beta-Alanine has increased a one-rep max in bench press by over 30 pounds and a one-rep squat max by roughly 50 pounds. Other studies have shown Beta-Alanine increases power output by over 40%.