Beta-alanine is a naturally occurring amino acid that has become popular in fitness for its purported performance-enhancing effects. Some research suggests that beta-alanine can improve exercise performance, but it’s important to understand how it works and the potential side effects before supplementation.
This guide will teach you everything you need to know about beta-alanine supplementation, including the benefits, risks, and how to take it.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that is produced naturally in the body. It is also found in foods like chicken and beef. Beta-alanine is a precursor to the amino acid carnosine, which is concentrated in skeletal muscle and helps to buffer lactic acid buildup during exercise. This, in turn, is thought to improve exercise performance by delaying the onset of muscle fatigue.
How Does Beta-Alanine Work?
Lactic acid is produced as a byproduct of anaerobic glycolysis, and the process muscles use to generate energy during exercise. Lactic acid buildup can lead to muscle fatigue, and carnosine is thought to delay the onset of this fatigue by acting as a buffer. Beta-alanine works by increasing the concentration of carnosine in skeletal muscle.
What are the Benefits of Beta-Alanine Supplementation?
The most well-established benefits of beta-alanine supplementation are:
1-Improved Exercise Performance
Did you know that beta-alanine can improve your exercise performance? A study on athletes found that beta-alanine supplementation improved performance in a 4-minute cycling trial. The cyclists who supplemented with beta-alanine rode faster and had less lactic acid buildup than those who didn’t supplement.
Other studies have shown that beta-alanine can improve performance in various exercise modalities, including swimming, rowing, and running.
2-Delayed Onset of Muscle Fatigue
It helps to delay the onset of muscle fatigue. In one study, cyclists supplemented with beta-alanine could ride for longer before reaching muscle fatigue.
3-Increased Muscle Mass
Beta-alanine supplementation has also been shown to increase muscle mass. In one study, people who were supplemented with beta-alanine for 8 weeks gained more lean mass than those who didn’t supplement.
4-Improved Body Composition
In addition to increasing muscle mass, beta-alanine supplementation has also improved body composition. In one study, people who supplemented with beta-alanine for 12 weeks lost more fat mass than those who didn’t supplement.
5-Enhanced Recovery from Exercise
It has also been shown to enhance recovery from exercise. In one study, people who supplemented with beta-alanine for 4 weeks had less muscle soreness after exercise than those who didn’t supplement.
What are the Risks of Beta-Alanine Supplementation?
Beta-alanine supplementation’s most common side effect is paraesthesia, a tingling sensation on the skin. This side effect is harmless and generally fades with continued supplementation.
Beta-alanine is also known to increase levels of the neurotransmitter norepinephrine. This can lead to increased heart rate and blood pressure. If you have a history of cardiovascular disease, you should speak to your doctor before supplementing with beta-alanine.
How to Take Beta-Alanine
The recommended dose of beta-alanine is 2-5 grams per day. Beta-alanine is best taken in divided doses throughout the day. For example, you could take 1 gram of beta-alanine before breakfast, lunch, and dinner.
Beta-alanine is a safe and effective supplement that can improve exercise performance, delay the onset of muscle fatigue, and increase muscle mass. If you want to improve your physical performance, beta-alanine from a top rated beta-alanine manufacturer is a great option.