Beta-Alanine: Uses & Performance Benefits

beta alanine

Beta-Alanine is a naturally occurring amino acid that is found in high concentrations in muscle tissue. It is a non-essential amino acid, meaning that it can be synthesized by the human body.

Beta-Alanine has been shown to increase muscle carnosine levels, which can improve performance during high intensity exercise.

Beta-Alanine supplementation has been shown to increase muscle carnosine levels, which can improve performance during high intensity exercise.

If you’re looking for a way to improve your performance during high intensity exercise, Beta-Alanine may be the answer you’re looking for.

Do you train hard?

If the answer is Yes, I am sure you would love to train harder! And this supplement can help you do so.

There are countless supplements in the market. But not all are equally beneficial. Learn about a naturally occurring amino acid, ‘Beta-Alanine’ and how you can harness its benefits to enhance your performance.

Beta-Alanine has been around for a while; it was popular primarily among track and field athletes and but recently it has gained popularity among bodybuilders as well. Click Here! If you don’t mind performing two extra reps in your training and getting more muscular over time.

If you are dedicated to your training, it will help if you take every slight edge you can via nutrition and supplementation. It becomes even more vital if you are a natural athlete as building strength and muscles take a lot of time and perseverance. If you are looking for a supplement that naturally enhances your training performance and results, a Beta-Alanine supplement should definitely stack.

What is Beta-Alanine?

Beta-alanine is an amino acid. Meat, fish, chicken and eggs are some of the beta-alanine foods. One of the primary uses of beta-alanine is to form carnosine in skeletal muscle in the presence of another amino acid, ‘Histidine’. The concentration of carnosine in our body is directly proportional to the level of Beta-Alanine. The more beta-alanine available, the body will synthesize more carnosine. Supplementing with beta-alanine has been noted with increased levels of muscle carnosine.

Beta-Alanine Benefits

Ever felt your arms unable to move after that 9th rep? Or legs burning out despite knowing that you have the stamina to run a little more? This happens due to the accumulation of lactic acid in your muscles. During bouts of intense training, muscles break down glucose into lactic acid, converting it into lactate, producing hydrogen ions. Over time muscles become more acidic due to these hydrogen ions, and the pH levels decrease in your muscles. This muscle acidity blocks the further breakdown of glucose and reduces muscles’ ability to contract, preventing you from working out further. Beta-alanine benefits you by reviving up the carnosine concentrations in your muscles. Carnosine serves as a buffer barrier against lactic acid and reduces the acidity in muscles during high-intensity exercise.

Studies have noted that athletes can perform 2-3 extra reps and handle more workload after four weeks of beta-alanine supplement. This greater work capacity is the critical driver for hypertrophy (muscle growth). And countless studies have noted a linear relationship between when workload/volume and muscle growth. More muscle also means more horsepower to pull or push more weights. Hence, beta-alanine can aid you in your pursuit to get bigger and stronger.

When to take Beta-Alanine?

Although beta-alanine is present in most pre-workouts, it is unnecessary to take it just before a workout. In fact muscle, carnosine concentrations respond to beta-alanine regardless of when it’s consumed. To ensure you reach optimal carnosine levels, support performance, and increase lean body mass, I suggest using 6g beta-alanine powder per day spread into four: 1.5g doses for the first three weeks, and then 3g per day spread into two: 1.5g doses after that.

Beta-Alanine Side Effects

At the moment, the only reported side effect from the beta-alanine supplement is a mild tingling sensation on the skin, which is called paresthesia. It occurs due to beta-alanine interacting with skin nerves. It is entirely harmless, and some lifters actually find this beneficial as it gives them a kick before a heavy lift.

To check out the high quality and best beta-alanine supplements, click here! 

How does beta-alanine improve performance?

Effects of Beta-alanine on exercise performance. It has been suggested that chronic beta-alanine supplementation improves high-intensity exercise performance by increasing muscle carnosine content, thereby enhancing intracellular proton buffering.

For what type of activities would beta-alanine be beneficial?

Beta-alanine is an amino acid that helps increase your muscle’s carnosine stores, which can reduce fatigue during intense exercise. Research shows beta-alanine can improve both weightlifting and endurance performance and increase muscle growth, although it’s most effective for exercise lasting one to four minutes.

Should beta-alanine be taken before or after workout?

Taking beta-alanine 30-45 minutes before exercising allows the supplement to enter your system and have an effect. This should continue for between an hour and a half and 2 hours after taking the supplement, depending on activity levels.

How is beta-alanine beneficial to muscles?

Beta-alanine (β-ALA) supplementation has been shown to increase muscle carnosine levels, which can act as a buffer to reduce the acidity in the active muscles during high-intensity exercise.

What are the side effects of alanine?

Beta-alanine is POSSIBLY SAFE when taken by mouth appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.

What is the importance of alanine?

Alanine is an amino acid that is used to make proteins. It is used to break down tryptophan and vitamin B-6. It is a source of energy for muscles and the central nervous system. It strengthens the immune system and helps the body use sugars.

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