Alanine: A Nutrient For Muscle Recovery
Updated May. 22nd, 2024 | Read Time: 2 Minutes | What You Will Learn:
- Health Benefits of Alanine Supplementation
- Alanine Supplements: Forms & How To Take Them
- Cautions & Potential Side Effects
- Nutritional Information
- Reader Comments (4)
Alanine is a called non-essential amino acid, because it is a component of protein that can be manufactured by the body from other amino acids. Just because it is non-essential does not mean that the body cannot benefit from alanine supplementation.
Health Benefits of Alanine Supplementation
Alanine supplementation helps nitrogen, a byproduct of cellular metabolism, get out of tissue and back to the liver for processing. It also helps muscle cells release toxins that buildup after aerobic exercise.
Alanine regulates blood sugar by positively affecting sugar metabolism. Studies show that oral alanine is more effective than a bedtime snack for preventing nighttime hypoglycemia in diabetics. Finally, a form of alanine, beta-alanine, is a part of two nutrients that increase energy, vitamin B5 and coenzyme A.
Alanine supplementation can be used to help low immune function, kidney stones, hypoglycemia and muscle recovery.
Alanine Supplements: Forms & How To Take Them
The biologically active forms of alanine are L-alanine and beta-alanine. They are found in capsules. L- alanine is more commonly used. Beta-alanine supplementation is used for energy production because it is a precursor to vitamin B5 and coenzyme A. Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent the deficiency of other amino acids.
Cautions & Potential Side Effects
High alanine intake can cause low levels of phenylalanine and tyrosine. Individuals with diabetes, hypoglycemia and those who use insulin or oral hypoglycemics should use alanine with caution. Alanine can decrease your need for blood sugar stabilizing medication.
Your articles have taught me that even if a particular amino acid is not essential, it can still be very important. I did not know that alanine, while not essential, could help with ow immune function, kidney stones, hypoglycemia and muscle recovery. Also, I did not know until reading your articles that beta-alanine can be supplemented for energy because Beta-alanine is a precursor to vitamin B5 and coenzyme A. I am glad that soy is a great source of alanine just like dairy: to me, this is more evidence that soy is a great substitute for dairy in the case of lactose intolerance and/or concern for the environment
Hello Rachel,
Indeed, even though Alanine isn't an essential amino since your body can produce it, it still has many important health benefits and is needed to keep the correct ratio of amino's for optimal health. We're glad you enjoyed this read.
Have a healthy day
Excellent choice for those who workout. Muscle recovery is so important. I also take Creatine, BCAA, Taurine, Lysine, Glutamate and Glutathione. Not sure how to mix these? Maybe in a morning smoothie. Lysine I take at night with Magnesium/Calcium. Same Taurine, different nights. Glutathione with citrus. BCAA on an empty stomach pre-workout? Not sure how to take Beta-Alanine? I am not always able to time it just right to maximize absorption. Sometimes I take workout supplements on empty stomach, others times in fatty smoothies. I hope I can improve the absorption of all these supplements.
Hello,
Indeed, this is great for muscle recovery as are the other options you mentioned. Since you enjoy learning about nutrients that support muscle recovery we think you'll enjoy this post workout article too: https://www.nationalnutrition.ca/articles/health-concerns/health-concerns-articles-post-workout/