Beta-alanine is an amino acid that helps boost athletic performance and build lean muscle. You can get beta-alanine from certain foods, especially meats like beef, pork and poultry. Supplements are also a convenient way to increase your beta-alanine intake.
Beta-alanine has become a popular supplement among athletes and fitness enthusiasts. That’s because it has been shown to enhance exercise performance and support overall health.
But you don’t necessarily need to take a supplement to get more beta-alanine in your diet.
Meat and Poultry Are Top Sources
The best food sources of beta-alanine are animal-based proteins. Meat, poultry and fish contain high levels of carnosine and anserine, natural compounds that release beta-alanine when digested. Some of the richest sources include:
- Beef: 1500-2000 mcg per gram
- Pork: 2400 mcg per gram
- Poultry: 700 mcg per gram, with higher amounts in white meat
- Fish
Beef, in particular, is an excellent source. A 6 oz serving of beef provides about half the typical daily dose of beta-alanine used to boost athletic performance. Pork and poultry are also very superb sources that can help you meet your needs.
Amounts in Plant Foods Are Minimal
In contrast, beta-alanine is found only in very little amounts in plant foods. Vegetarians and vegans may have about 50% less carnosine in their muscles compared to omnivores. So those avoiding meat may want to consider a beta-alanine supplement to optimize their levels.
Supplements Offer Convenience
Taking a beta-alanine supplement is a more reliable way to get an effective dose compared to food sources alone. The standard dose to enhance exercise performance is 2-5 grams per day.
To get that amount from food, you’d need to eat 2 lbs of chicken, 2.5 lbs of beef, or 3.4 lbs of pork per day! So for many people, a supplement offers a more realistic and convenient approach.
Timing and Form Matter
When taking a beta-alanine supplement, the timing and form can affect its benefits. Splitting your daily dose into several littleer servings helps reduce side effects like skin tingling. Taking it with a meal also enhances absorption.
Sustained-release formulas can also improve tolerance. And beta-alanine has synergistic effects when combined with other performance supplements like creatine and sodium bicarbonate.
Dosage and Safety
For general health and fitness, a dose of 2-3 grams of beta-alanine per day is sufficient. Higher doses of 4-6 grams daily may offer additional benefits for intensive athletic training.
Beta-alanine is considered safe and well-tolerated. The most common side effect is a harmless tingling sensation called paresthesia. This can be minimized by using divided doses as noted above.
Key Takeaways
- Beef, pork, poultry and fish are the best food sources of beta-alanine
- Plant foods contain only trace amounts of beta-alanine
- Supplements are the most convenient way to get an effective dose
- Splitting doses with meals and using sustained-release formulas enhances results
- 2-5 grams per day is safe and effective for boosting performance
The Bottom Line
Getting sufficient beta-alanine, either from food or supplements, can help you get the most out of your fitness routine. Eating meat and fish regularly is a superb way to increase your intake. But for many people, taking a supplement offers a effortlessr way to get a beneficial dose.
As with any supplement, it’s a superb idea to check with your doctor first to make sure it’s right for you.
References
- Yeum KJ, Orioli M, Regazzoni L, et al. Profiling histidine dipeptides in plasma and urine after ingesting beef, chicken or chicken broth in humans. Amino Acids. 2010;38(3):847-858.
- Jones AM. Influence of dietary nitrate on the physiological determinants of exercise performance: a critical review. Appl Physiol Nutr Metab. 2014;39(9):1019-1028.
