Beta alanine is a popular dietary supplement, mainly used by athletes and active people who want to increase their endurance and reduce fatigue during intense workouts. Beta alanine is a precursor to carnosine, a compound that helps neutralize lactic acid in muscles, which delays fatigue and allows for longer and more effective training sessions.
How does beta alanine work?
Beta alanine works by increasing the level of carnosine in the muscles. Carnosine is a dipeptide that helps buffer hydrogen ions formed during intense exercise, which reduces muscle acidification. As a result, beta alanine delays the onset of muscle fatigue, allowing for longer and more intense workouts. Long-term use of beta alanine can also contribute to increased overall physical performance and improved athletic performance.
Why use beta alanine?
There are numerous benefits to using beta alanine, especially for athletes and strength and endurance trainers. Beta-alanine supplementation can help increase endurance, delay the onset of fatigue, and improve athletic performance. Due to its lactic acid buffering properties, beta-alanine is particularly effective during high-intensity workouts such as sprints, weightlifting, or HIIT training. Regular use of beta alanine can contribute to more effective training and better athletic results.
How is beta alanine used?
Beta alanine is best used daily, both on training days and non-training days, to ensure consistent levels of carnosine in the muscles. The recommended dose is usually 2-5 grams per day, divided into 2-3 smaller doses to minimize the risk of paresthesia (tingling sensation). Beta alanine can be consumed before training or during the day, dissolved in water or juice. Regular use of beta alanine, combined with a proper diet and training program, can provide significant benefits in terms of increasing endurance and improving overall physical performance.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/17136944/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234824/
- https://pubmed.ncbi.nlm.nih.gov/18202571/