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Intense muscle work leads to lactic acid accumulation (excess H+ ions), there is a marked increase inThis causes muscle fatigue, decreased strength and endurance, along with slow recovery. The Russian scientist E.S.Severin in 1953 proved that carnosine significantly contributes to the physicochemical balance of acidity (buffering) in skeletal muscles and maintains acid-base balance during intense muscle work. Carnosine accounts for 30% of the total buffering capacity of the body.
which means that carnosine regulates (buffers) intracellular acidity (pH). The important fact is that carnosine has this property and when it is taken before exercise.
It is common knowledge that lactic acid build-up in working muscles causes a drop in pH values, i.e. increased acidification, leading to muscle fatigue to pause. A decrease in carnosine concentration over a lifetime leads to suppression of muscle strength and endurance. Supplementation with L-carnosine increases its concentration and thus causes faster recovery, increased strength, endurance, stamina and rapid recovery.
L-carnosine aids the activity of the so-called calcium pump of the sarcoplasmic reticulum of muscle cells and keeps calcium channels open. When the pump stops functioning due to a lack of carnosine, the calcium channels close due to increased acidification, increased lipid peroxidation and accumulation of malondialdehyde (MDA). Carnosine prevents these unwanted reactions and is an ideal natural supplement in sports. Carnosine is not a doping substance. In sports and bodybuilding, carnosine is also involved in the detoxification of reactive aldehydes produced by lipid peroxidation during muscle work.
Numerous studies have confirmed that carnosine protects muscles from injury, increases their strength, endurance, stamina and accelerates recovery. The above properties of carnosine are also being investigated in terms of the amount that can cause these results. Studies have shown that the minimum amount that causes lipid peroxidation to stop is 2.5 mM and 1.0 mM to prevent carbonylation. These concentrations are reached after several months of carnosine supplementation (up to 13 months according to the study). Supplements containing 1.8% carnosine increase 5-fold higher muscle concentrations after only 8 weeks.
People who engage in anaerobic sports, such as sprinters and bodybuilders, have been found to have higher intramuscular carnosine concentrations. Exercise training has been reported to increase carnosine concentrations in resting muscle in these types of athletes. For example, some researchers have reported that exercise training increased plasma carnosinase activity and decreased carnosine excretion, resulting in higher muscle carnosine concentrations.
Several studies have reported that carnosine can enhance performance during high-intensityintense exercise, muscle mass gain, increase VO2 max, and accelerate adaptation to training. The mechanism of these effects is not fully elucidated, but may be at least partially attributable to carnosine’s ability to increase muscle cushioning capacity.
Carnosine in sport is a relatively recent and growing area of research. It has potentially beneficial effects in high-intensity exercise, including anaerobic sprints and resistance training. There is also potential for additive effects of carnosine along with other substances to further enhance possible ergogenic effects.
https:// www.ncbi.nlm.nih.gov/pubmed/31083045
https:// www.ncbi.nlm.nih.gov/pubmed/31029715
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