What is Carnosine?
Carnosine is a small molecule composed of the amino acids, histidine
and alanine. It is found in relatively high concentrations in several
body tissues—most notably in skeletal muscle, heart muscle, and brain.
The exact biological role of carnosine is not completely understood,
but numerous animal studies have demonstrated that it possesses strong
and specific antioxidant properties.
Carnosine has been suggested to be the water-soluble counterpart to
vitamin E in protecting cell membranes from oxidative damage. Other
suggested roles for carnosine include actions as a neurotransmitter
(chemical messenger in the nervous system), modulator of enzyme
activities, and chelator of heavy metals (i.e., a substance that binds
heavy metals, possibly reducing their toxicity).
What
does it DO ??
Researchers are finding that it's possible to block the increase
of hydrogen ions, thus stabilizing pH levels and prolonging muscular
activity. This is done by ‘buffers’ or compounds in muscles that bond
to the hydrogen ions, eliminating their tendency to multiply acidity.
As it turns out, for skeletal muscle, clinical trials are revealing the
most effective of these buffers to be the di-peptide carnosine, or
beta-alinine/histidine.
This is because carnosine possesses a pKa value of 6.83, which is very
close to the body’s natural pH level of 7.0. Why is this important? The
pKa value is closely linked to how much of the buffer compound can bond
with the hydrogen ions. A buffer with a pKa of 7.0 would have only half
of its capacity for bonding tied up with protons, leaving an ample 50
percent of its capacity available to bond with the hydrogen.
“Another way of looking at this is to
imagine carnosine as a four-seated car with two people sitting in the
front (hydrogen ions), leaving two seats empty in the back to pick up
two more people (additional hydrogen ions). Therefore, the more
carnosine in the muscle, the more H+ ions we can pick up.” (Dr.
Mark Tallon holds a Ph.D. in Muscle Biochemistry from Southampton
University in the U.K)
Carnosine
For MASS
Like creatine, carnosine is concentrated in muscle tissue. It is
most plentiful in white (fast-twitch) muscle fibers--the ones that get
big in response to heavy lifting. Increasing carnosine levels may help
improve muscle gains in the following ways.
- The more carnosine in your muscles, the better your
performance may be during a set of explosive lifts. In a recent study,
having more muscle carnosine predicted longer-lasting strength and a
bigger push at the end of sets. If it's true that the last few reps of
an exercise actually provide most of the growth stimulus, then
the improved staying power from carnosine might lead to greater
long-term gains.
- In laboratory research, carnosine was directly applied to muscle
tissue. The supplement neutralized acid formed during intense
contractions. By neutralizing acid, it may help prevent fatigue during
exercise. <>
- Carnosine buffers acid ions inside muscle cells and this may
prevent muscle loss resulting from acidosis. Making muscles a bit more
alkaline can reverse negative nitrogen balance, turning net loss into
net gain.
Dose
The suggested dosage is one to one and a half grams of carnosine
twice daily.. On workout days, take it around the time you train--one
dose before and one after
