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UNDERSTANDING CARNOSINE AND ITS BENEFITS FOR ATHLETIC PERFORMANCE

7/17/2020

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 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
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