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science nutrition <strong>blog</strong>

High-intensity exercise increases hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. A study led by Rebecca Jones from Nottingham Trent University in the U.K. found that beta-alanine supplements (6.4 grams per day for 28 days) promoted muscle relaxation, which is critical during short, repeated high-intensity contractions. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing alanine increases muscle carnosine levels, which enhances muscle-buffering capacity and prevents fatigue. (European Journal of Applied Physiology, 117: 867-879, 2017)