Histidine

What is L-Histidine?
L-Hisitidine is an amino acid (a small part of a protein). This particular amino acid combines with another, beta-alanine, to form the naturally occuring di-peptide (two joined amino acid chain protein molecule) - Carnosine, or beta-alanyl-l-histidinem as it also known. This compound is found in skeletal muscle tissue, the heart and the brain.

What Are The Benefits of Histidine?
Carnosine levels within the muscle tissue are of vital importance to the hard training athlete and bodybuilder. Increasing concentration levels of this di-peptide within the muscles is vital to improved sports performance. Increased Carnosine levels are of benefit to anyone participating in explosive sports, such as sprinting and weight training. This is because Carnosine increases intramuscular hydrogen ion (H+) buffering capacity, essentially meaning you can train harder and for longer.

More About L-Hisitidine and Carnosine
The substance Carnosine is found in Type II muscle fibres mostly - these are known as 'fast tiwtch' fibres, important in explosive sports such as sprinting and weight training. It is important for athletes to incease the concentration of Carnosine within these muscle fibres as Carnosine increases intramuscular hydrogen ion (H+) buffering capacity. What does that mean? Well essentially - your body causes your muscle pH to become more acidic when used in high intensity muscular contractions to cause the muscle to fail and prevent any further usage from the tissue. Thus prematurely ending a muscles ability to contract to prevent any form of injury - a fail safe if you will. Carnosine maintains low levels of acidity in the muscle, allowing you to train harder and longer - increasing your ability to work harder, with a lower acidity in the muscle due to intense physical activity.

Of interest is Carnosine's use as an enzyme responsible for generating Nitric Oxide. Carnosine is in fact a substrate of NO. NO (Nitric Oxide) is a free form gas produced naturally in the body and is used to control the circulation of blood, and also regulates activities of the brain, lungs, liver, kidneys, stomach and other organs.

High Intensity training actually causes an oxidative stress in the muscle tissue, which significantly reduces Carnosine levels. As a result of intense training free radicals are produced and cause lipid peroxidation, and a carbonisation of proteins and phospholipids. This action causes muscle proteins to be broken up in a process which is known as proteolysis. Carnosine has been evidenced in studies to combat these reactions when there is a high enough concentration of the substance within the muscle cells.

The biosynthesis of Carnosine is wholly dependent on the availability of Beta-Alanine and L-Histidine. Where there is a deficiency of L-Histidine in the muscle - thee is an equal reduction in Carnosine levels, and likewise, increased L-Histidine supplementation, has been shown to elevate Carnosine levels. In general, research on Carnosine has shownt hat the most effective way to benefit from increased Carnosine levels within the muscles is to supplement with both Beta Alanine and L-Histidine.

Usage Indications
In order to stimulate Carnosine production you should supplement with around 1300 - 1500 milligrams of Beta Alanine and 300 - 400 milligrams of L-Histidine 30 - 60 minutes before training.

What results can I expect?
Elevating muscular carnosine concentrations allows you to train with greater effort and intensity. Most users notice a reduction in muscle fatigue and the perception of effort.

Boosting Performance
There have been recent studies produced that report athletes and bodybuilders will see further enhanced results from their supplementation of Beta Alanine and L-Histidine use when combined with an effective dosage of Citrulline Malate and or Citrulline Ethyl Ester (or both).