Beta-alanine is a non-essential beta-amino acid. Unlike most amino acids, it is not used by the body to synthesize proteins. Combined in the body with Histidine, it produces Carnosine, which is then stored in your skeletal muscles. Carnosine reduces lactic acid accumulation in your muscles during exercise, which leads to improved athletic performance. Histidine levels are normally high and beta-alanine levels low, which limits the production of carnosine, therefore supplementing with beta-alanine has been shown to elevate carnosine levels in muscles by a whopping 80%.
The roll of Carnosine
Glucose is the main source of fuel during high-intensity exercise. As you exercise, your muscles break glucose down into lactic acid. This is converted into lactate, which produces hydrogen and your muscles become more acidic- high pH level in your muscles make them more acidic. Then this is where fatigue sets in and it blocks glucose breakdown. Carnosine buffers against the acid, reducing the acidity in muscles during high-intensity exercise and since Beta-alanine supplements increase carnosine levels in muscles, they help the muscles reduce their acid levels during exercise. This leads to reduced fatigue and boosts performance.