Synopsis

Source of validity: Scientific
Rating (out of 5): 3

L-carnosine is a dipeptide composed of beta-alanine and histidine, naturally concentrated in skeletal muscle tissue. There is scientific evidence suggesting its role in muscle physiology, particularly in buffering intracellular pH during high-intensity exercise. Carnosine acts as an intracellular buffer, helping to delay the onset of muscle fatigue by neutralizing the accumulation of hydrogen ions that occur during anaerobic metabolism. Several studies, including human trials, have shown that increasing muscle carnosine content—most effectively achieved through beta-alanine supplementation—can improve performance in high-intensity exercise lasting 1-4 minutes. While direct supplementation with L-carnosine is less common (due to poor bioavailability compared to beta-alanine), its theoretical basis for muscle support is well-established in the literature. Furthermore, carnosine exhibits antioxidant properties, which may help protect muscle tissue from oxidative stress during strenuous activity.

However, the magnitude of the effect on muscle performance and the clinical relevance for general muscle health outside athletic populations remain topics of ongoing research. Most benefits are associated with performance enhancement rather than muscle growth or recovery. Systematic reviews and meta-analyses generally support a moderate, but not dramatic, benefit for high-intensity exercise performance. Therefore, while the scientific rationale exists, the overall strength of evidence is moderate, and the main application is in sports and exercise contexts rather than general muscle support.

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