La beta-alanine is a popular supplement among athletes and fitness enthusiasts; it has in fact been shown to improve performance and bring benefits to general health.
Let's find out together everything there is to know about beta-alanine!
Index
What is that?
It is a non-essential amino acid; unlike most amino acids, it is not used by the body to synthesize protein.
instead, together withhistidine, produces Carnosine, which is stored in skeletal muscles; carnosine reduces the accumulation of lactic acid in muscles during exercise, resulting in improved athletic performance.
How does beta-alanine work?
In muscles, beta-alanine levels are normally low, thus reducing the amount of carnosine; it has been demonstrated that theSupplementation with beta-alanine increases muscle carnosine levels by 80%.
This is how carnosine works during exercise: the glucose, the main source of fuel, is broken down, lactate is produced, which produces hydrogen ions; the muscles become more acidic because the hydrogen ions reduce the Ph level.
At this point tiredness takes over, since the muscular acidity blocks the contraction; carnosine steps in here, acting as an acid buffer and reducing muscle acidity during high-intensity exercise.
Beta-alanine and physical performance
This amino acid improves athletic performance by reducing fatigue, increasing endurance and enhancing high-intensity exercise performance; studies show it helps increase time to burnout, helping you train for longer periods.
Muscular acidosis limits the duration of high-intensity exercise; for this reason beta-alanine specifically aids performance during short-term, high-intensity exercises lasting from one to several minutes.
Beta-alanine can also improve muscle endurance in older people; in resistance training, it can increase training volume and reduce fatigue.
Beta-alanine and body composition
Some data suggest that this supplement may have beneficial effects on body composition; can improve it, in fact, increasing training volume and promoting muscle growth.
This could lead to an increase in lean body mass, but there isn't yet enough scientific evidence to support this theory.
Beta-alanine and supplementation
It is possible to take beta-alanine supplements, but always remember to consult your doctor before starting to take this substance.
This supplement can be taken in the form of capsules or soluble powder, to be dissolved in water. The recommended dosage is di 400-1000 mg at intervals of 3/6 hours for a maximum of 2/4 g per day for 2/3 weeks.
It must be borne in mind that beta-alanine reaches its peak in the blood after about 35/40 minutes of taking it, therefore it must be taken before the start of the workout.
Effetti collaterali
Used in the recommended doses, beta-alanine should not cause particular side effects; an overdose, on the other hand, could cause:
- Redness on the skin
- Diffuse tingling
- Feeling of warmth.
These effects wear off quickly if you don't continue taking beta-alanine.
And you, have you ever taken beta-alanine to improve your workouts? Let us know in the comments and remember to follow us on our telegram channel