Carnosine: Benefits, Uses & Dosage

What is Carnosine?

Carnosine, also known as L-Carnosine or beta-alanyl-L-histidine, is a dipeptide composed of the amino acids beta-alanine and histidine. First discovered in 1900, it is found in relatively high concentrations in skeletal muscle, the brain, and other excitable tissues. The availability of beta-alanine is a key factor in determining carnosine levels in the body, as beta-alanine is the rate-limiting precursor for carnosine synthesis. Scientific studies, particularly those published in the 1990s and beyond, have linked carnosine to exercise performance, especially in buffering acidity in muscles during high-intensity activity.

When consumed through food, carnosine is rapidly broken down by the enzyme carnosinase in the blood, after which its constituent amino acids are transported into muscle cells and resynthesized into carnosine by the enzyme carnosine synthetase.

Where Does Carnosine Come From?

Carnosine is naturally abundant in animal-based protein sources, with the richest sources being beef, chicken, pork, and fish. It is virtually absent in plant-based foods, making it more difficult for vegetarians and vegans to obtain sufficient amounts. Research has found that carnosine is particularly concentrated in fast-twitch (Type II) muscle fibers, which are used predominantly in high-intensity activities such as sprinting, powerlifting, and bodybuilding.

Athletes engaged in explosive or resistance-based training tend to have higher muscle carnosine levels compared to endurance athletes or sedentary individuals.

Carnosine Benefits

One of the primary roles of carnosine is to act as an intracellular pH buffer, delaying the decline in muscle pH caused by hydrogen ion accumulation during anaerobic activity. A lower pH (more acidic environment) contributes to muscle fatigue, reducing performance and endurance. By buffering acidity, carnosine helps to maintain optimal muscle function during high-intensity training.

Additionally, carnosine exhibits antioxidant properties, neutralizing reactive oxygen species (ROS) and protecting muscle cells from oxidative stress, which can enhance recovery and longevity in training.

Carnosine Benefits for Bodybuilding and Strength Training

Carnosine is particularly important for athletes engaged in high-intensity resistance training, such as bodybuilders, weightlifters, and CrossFit enthusiasts. By increasing the training threshold and delaying fatigue, carnosine allows for:

1. More reps and prolonged exertion during anaerobic exercise
2. Improved power output and overall strength endurance
3. Reduced muscle fatigue, enabling greater training volume over time
4. Studies indicate that carnosine contributes 20-30% of the muscle’s pH buffering capacity in fast-twitch muscle fibers

Supplementing with beta-alanine, rather than carnosine directly, is the most effective method to increase intramuscular carnosine levels, as beta-alanine supplementation significantly raises carnosine content in muscles over time.

Carnosine Benefits for Recovery

Beyond its role in buffering muscle acidity, carnosine also functions as a muscle-specific antioxidant, protecting against oxidative damage caused by intense exercise. This effect can enhance post-exercise recovery by:

• Reducing inflammation: Protecting muscle cells from oxidative stress
• Potentially lowering muscle soreness: Although research is ongoing, some studies suggest that carnosine may contribute to improved neuromuscular function, helping to optimize overall athletic performance and reduce age-related muscle decline.

Carnosine Safety and Side Effects

Carnosine is considered safe with no significant side effects when consumed through food or supplementation. However, because carnosine is broken down by carnosinase in the bloodstream, high doses taken orally may not significantly raise muscle carnosine levels. This is why beta-alanine supplementation is preferred for increasing carnosine stores. Some individuals who supplement with beta-alanine may experience paresthesia (a tingling sensation in the skin), but this effect is harmless and can be minimized by taking smaller doses throughout the day.

Carnosine Supplements

Carnosine itself is rarely included in sports supplements because it is expensive and inefficiently absorbed in its complete form. Instead, if you want to increase your carnosine levels, the best option is to take beta-alanine and histidine supplements, which will be used by the body to synthesize carnosine.

Beta-alanine is a common ingredient in:

• Pre-workout supplements
• Creatine formulas
• Standalone beta-alanine supplements
• Amino acid blends

Carnosine Recommended Doses, Ingredient Timing, and Stacking

Because beta-alanine supplementation is the most effective way to increase muscle carnosine levels, dosage recommendations are based on beta-alanine rather than carnosine itself.

Recommended Dosage

• 3 to 6 grams of beta-alanine per day
• Split into smaller doses (1.5-2g each) to reduce tingling sensation (paresthesia)
• Requires 4-6 weeks of consistent use for maximum carnosine buildup in muscles

Ingredient Timing

• Can be taken any time of the day, but often included pre-workout for its mild acute performance-enhancing effects
• Works best when taken daily to allow for cumulative muscle carnosine buildup

Stacking Carnosine (Beta-Alanine) with Other Supplements

• Creatine – Enhances strength and power output
• Citrulline Malate – Improves blood flow and endurance
• BCAAs – Supports muscle recovery and reduces soreness
• Pre-workout formulas – Many already include beta-alanine

For more details on effective dosing and how to maximise beta-alanine supplementation, refer to our Beta-Alanine article.

Conclusion

Carnosine plays a crucial role in muscle endurance, strength, and recovery, making it a valuable compound for bodybuilders, power athletes, and high-intensity trainers. While direct carnosine supplementation is inefficient due to its breakdown in the bloodstream, beta-alanine supplementation has been proven to effectively elevate muscle carnosine levels, leading to enhanced performance, strength, and fatigue resistance.

For those looking to optimize muscle carnosine levels, supplementing with beta-alanine remains the best option. Whether you’re a competitive athlete or a fitness enthusiast looking to push your limits, boosting carnosine levels can help you train harder and recover faster.

References

1. Role of Beta-Alanine Supplementation on Muscle Carnosine and Exercise Performance Artioli, G.G., Gualano, B., Smith, A., Stout, J., & Lancha, A.H. Jr. (2010). Medicine & Science in Sports & Exercise, 42(6), 1162-1173. PUBMED.NCBI.NLM.NIH.GOV

2. The Muscle Carnosine Response to Beta-Alanine Supplementation: A Systematic Review with Bayesian Individual and Aggregate Data E-Max Model and Meta-Analysis Rezende, N.S., Swinton, P., de Oliveira, L.F., da Silva, R.P., da Eira Silva, V., Nemezio, K., Yamaguchi, G., Artioli, G.G., Gualano, B., Saunders, B., & Dolan, E. (2020). Frontiers in Physiology, 11, 913. FRONTIERSIN.ORG

3. Ergogenic Effects of β-Alanine and Carnosine: Practical Recommendations for Use as Supplements Culbertson, J.Y., Kreider, R.B., Greenwood, M., & Cooke, M. (2010). Nutrients, 2(1), 75-98. PMC.NCBI.NLM.NIH.GOV

4. An Update on Beta-Alanine Supplementation for Athletes Stellingwerff, T. (2012). Sports Science Exchange, 25(106), 1-6. GSSIWEB.ORG

5. Can the Skeletal Muscle Carnosine Response to Beta-Alanine Supplementation Be Optimized? Perim, P., Marticorena, F.M., Ribeiro, F., Barreto, G., Gobbi, N., Kerksick, C., Dolan, E., Gualano, B., & Saunders, B. (2019). Frontiers in Nutrition, 6, 135. FRONTIERSIN.ORG

6. Effects of β-Alanine Supplementation on Exercise Performance: A Meta-Analysis Hobson, R.M., Saunders, B., Ball, G., Harris, R.C., & Sale, C. (2012). Amino Acids, 43(1), 25-37. LINK.SPRINGER.COM

7. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature Culbertson, J.Y., Kreider, R.B., Greenwood, M., & Cooke, M. (2010). Nutrients, 2(1), 75-98. PMC.NCBI.NLM.NIH.GOV

8. β-Alanine Wikipedia contributors. (2023, October 1). Wikipedia, The Free Encyclopedia.