UNDERSTANDING CARNOSINE AND ITS BENEFITS FOR ATHLETIC PERFORMANCE

 By: Regan Quaal
 

• Carnosine is a byproduct of beta-alanine metabolism, which saturates the muscle only to be released during times of anaerobic stress, where it acts to buffer acidity, allowing for prolonged activity at higher intensities
• It is a dipeptide molecule, made up of beta-alanine and histidine
• Not commonly found in plant products
• In terms of athletic performance, similar to creatine, the muscle must be saturated with it in order for it to be effective
• Common knowledge is that when exercise intensity increases it is fueled by glycolosis, which is primary energy system usd by high intensity exercise, which leads to an increase in lactate
• Most believe this increase in lactate is the reason for fatigue, but research has revealed that it is largely actually due to the increase in hydrogen ions
• When ATP is broken down to provide evergy, one of the byproducts of this is the build of hydrogen (which combines with water molecules to make hydronium)
• Hydrogen ions are very acidic, which results in reduction of pH
• Carnosine is released by muscle when pH decreases to far in order to buffer or reduce its acidicty
• Supplementing it is important for any athlete because it limits the buildup of hydrogen ions, so you can increase intensity you train and do it for longer periods
• Studies have shown when muscle carnosine levels are high, endurance of musculature increases
• Meta analysis has shown that by increasing muscle carnosine levels, you can expect to see a 3% increase in muscular endurance when training in typical ranges of high intensity exercise (60-240 seconds)
• When muscle carnosine levels are high from beta alanine, anaerobic performance is increased
• It does not assist with longer duration activities because the muscle ability to buffer is not as important since it has time to do so
• Recommended dosage is 3-5 grams a day with food to reap max benefit similar to creatine because your muscle needs to be saturated
• https://www.lactigo.com/blogs/news/understanding-carnosine-its-benefits-for-athletic-performance