Carnosine
A dipeptide of beta-alanine and histidine, concentrated in muscle tissue. Buffers hydrogen ions during intense exercise to improve fatigue resistance. Intramuscular carnosine can be elevated through beta-alanine supplementation.
An ingredient with growing research
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Effects reported in research
May improve fatigue resistance via intramuscular pH buffering
Antioxidant properties and AGE (advanced glycation end-product) inhibition under investigation
May offset age-related decline in muscle carnosine levels
Dosage & timing
- Oral carnosine is rapidly degraded by carnosinase.
- For elevating muscle carnosine, sustained beta-alanine supplementation (3.2–6.4 g/day) is more efficient.
Cautions
- •Direct carnosine supplementation has limited uptake into muscle due to enzymatic breakdown.
- •Beta-alanine supplementation causes paresthesia (tingling).
- •Consult a doctor for kidney conditions.
Supporting research
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