What is Beta-alanine?
Beta-alanine is a form of the non-essential amino acid, alanine. It helps to increase levels of L-carnosine in muscle fibres, primarily type 2 strands which are used for explosive movements and are involved in the muscle contraction process.
According to WebMD, Beta-alanine is used to enhance athletic performance and exercise capacity, build lean muscle mass and improve physical function in the elderly. (1)
The best way to consume Beta-alanine is by consuming a healthy and balanced diet. Food sources include fish, pork, chicken and beef.
Beta-alanine may help
- Increase muscle mass
- Reduce muscular fatigue
- Balance PH in muscles
Benefits
1) Increases muscle mass
According to Gerald Keister from Live Strong, taking Beta-alanine supplements increases carnosine concentrations in the muscles and promotes strength, lean body mass, and increased power and endurance gains. (2)
2) Reduces muscle fatigue
Taking Beta-alanine to increase L-carnosine storage in the muscle may help increase muscular endurance by reducing muscle fatigue. The supplements can help you work out longer and increase productivity.
3) Balances PH in muscles
Carnosine helps to balance the body’s PH level by absorbing hydrogen ions released by lactic acid in the muscles during strenuous exercise. Taking Beta-alanine to increase carnosine allows for longer endurance and better performance.
Beta-Alanine supplements work best if you consume them with carbohydrates to raise insulin levels and increase the release of amino acids into cells. You should notice the effects of supplements in 2-4 weeks. The impact of taking Beta-alanine can grow for up to 3 months.
Dosage
According to The International Society of Sports Nutrition, taking 4-6g of Beta-alanine every day for at least four weeks can improve exercise performance. (3)
Beta-alanine works well with
- BCAAs to enhance performance
Resources
- https://www.webmd.com/vitamins/ai/ingredientmono-1222/beta-alanine
- https://www.sportsrec.com/5964850/what-are-the-side-effects-of-cell-tech
- https://www.ncbi.nlm.nih.gov/pubmed/26175657
