How does Beta Alanine help with Crossfit?

CrossFit is a high intensity training programme ideal for strength building, conditioning, and overall fitness. CrossFit aims to improve cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

So how can Beta Alanine help with CrossFit in terms of progression and achieving results?

Beta Alanine is a non-essential amino acid that is produced naturally in the body, as well as being present in food sources such as meat, fish and poultry.

Scientific research has shown that Beta Alanine supplementation is beneficial in sports nutrition. Its availability is a rate limiting factor to carnosine synthesis, and so supplementing with Beta Alanine can increase muscle carnosine concentration. Carnosine is known to be a powerful antioxidant – neutralising free radicals and reducing oxidative stress. It is a peptide made up of Beta Alanine and Histidine.

One of the major obstacles we come up against during high intensity exercise such as CrossFit is the build-up of lactic acid in the muscles, this is a major contributor to fatigue setting in and reductions in performance. We need to regulate this acid build-up in muscles to improve our ability to exercise and increase endurance. Carnosine provides pH buffering capacity that is needed to do this, reducing lactic acid build-up and delaying muscle fatigue. This can help to increase exercise capacity and enhance the quality of your training, allowing you to work harder for longer.

Since the synthesis of carnosine is limited by the availability of Beta Alanine, supplementing with Beta Alanine can increase the amount carnosine in muscle, thus benefitting athletic performance. For CrossFit athletes boosting carnosine levels can help to increase endurance, speed recovery time and help to gain the edge over competition.



Plant-based athletes should bear in mind that studies have also shown vegetarians have lower levels of carnosine than meat eaters [¹]. Therefore, supplementing with a vegan Beta Alanine supplement is beneficial if you are looking for a way to achieve optimal carnosine levels and boost your performance.

WOD Powders stock a quality Beta Alanine supplement that is suitable for vegans. To order or for more product information click here.

WOD Powders is a functional fitness nutrition brand targeting beginners right through to top functional fitness athletes. If you are interested in functional fitness and CrossFit then check out the full range of products available here.

Disclaimer: WOD Powders is not associated with CrossFit® in any way and these opinions are separate from the CrossFit® brand.