Beta-alanine is an enhanced version of the amino acid alanine. Beta-alanine has been proven to improve muscular endurance. Many individuals report having the ability to perform 1 or 2 Additional repetitions in the gym when training in sets of 8-15 repetitions. Supplementation may also improve moderate- to high-intensity cardiovascular exercise performance, like rowing or sprint. When beta-alanine is consumed, it turns into the molecule carnosine, which acts as an acid buffer within the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced decreases in pH, as well as offer protection from exercise-induced lactic acid production.
Big doses of beta-alanine can cause the familiar tingling feeling called paresthesia. It’s a harmless side effect. 🙂
Recommended dosage, active amounts, other details
Standard daily dose: 2-5 g. While beta alanine is a favorite ingredient in pre-workout stacks, supplementation is in fact not timing dependent. Large doses of beta-alanine might result in a tingling feeling called paresthesia. This simple side effect can be avoided by utilizing a time-release formulation or by administering lower doses several times a day.
Some research demonstrates that supplementing modestly improves some measures of physical performance, especially during high-intensity exercise and strength training.
Supplementing it may also improve physical performance and delays muscle fatigue in older adults. Researchers are hopeful that these benefits could lower fall risk, but it is too soon to know that for sure. Other research demonstrates that a specific product containing beta alanine, creatine monohydrate, arginine, alpha-ketoisocaproate, and leucine could increase fat-free mass and strength in guys participating in resistance training. Nevertheless, not all studies show beneficial effects of it on physical performance.
Early studies suggest that taking it is less efficient than the drug veralipride at reducing hot flashes in menopausal women.