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Alanine
How You May Benefit:
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Boost immune functioning
Improve immune functioning by stimulating the production of white blood cells
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Enhance muscle recovery
Improve muscle recovery following exercise by preventing the buildup of toxic byproducts in muscle cells
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Promote muscle gains
Increase muscle size and strength and prevent breakdown by promoting cell volume and aiding protein synthesis
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Control stress
Decrease excitability as an inhibitory neurotransmitter in the brain
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Regulate blood sugar
Maintain optimal blood sugar levels to support energy levels and reduce fatigue
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Support prostate health
Support prostate health as part of the fluid in the prostate
Overview
By helping break down blood sugar, alanine helps ensure that our cells get the energy they require for both resistance and endurance exercise. It becomes increasingly important during times of stress to maintain optimal blood sugar levels. As a building block of protein, alanine also helps minimize muscle-tissue breakdown.
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Amount: Two grams of alanine is typical. Some active people choose to get their alanine from a whey-protein supplement.
Timing: Right after exercise on an empty stomach appears to be the best time to supplement with alanine.
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Intensely training endurance and strength athletes may benefit from alanine's potential to support energy levels, improve muscle recovery, and increase cell volume. It also supports the immune system, so even under times of great stress, the body is better able to fight off infections.
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Safety Information
Safety:
There are no known safety concerns unless you have liver or kidney disease, in which case, consult with your health-care professional.
Toxicity:
None known.
Bans and Restrictions:
None reported.
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References
Felig, P., "The Glucose-Alanine Cycle," Metabolism 22.2 (1973) : 179-207.
Rivas, T., et al., "Role of Amino Acid-Induced Changes in Ion Fluxes in the Regulation of Hepatic Protein Synthesis," J Cell Physiol 163.2 (1995) : 277-84.
Seglen, P.O., and Solheim, A.E., "Effects of Aminooxyacetate, Alanine and Other Amino Acids on Protein Synthesis in Isolated Rat Hepatocytes," Biochim Biophys Acta 520.3 (1978) : 630-41.
Venerando, R., "Multiphasic Control of Proteolysis by Leucine and Alanine in the Isolated Rat Hepatocyte," Am J Physiol 266.2.1 (1994) : C445-61.
Wiethop, B.V., and Cryer, P.E., "Alanine and Terbutaline in Treatment of Hypoglycemia in IDDM," Diabetes Care 16.8 (1993) : 1131-6.
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