Beta alanine is an amino acid used by bodybuilders, runners and triathletes as a supplement that reduces physical fatigue. It is one of the few supplements whose high effectiveness has been confirmed in scientific research. Already after a week of using beta alanine, you can feel an increase in muscle endurance and endurance. How does beta alanine work and what dosage of the supplement gives the best training results?

Beta alanineis one of the most effective supplements for athletes. Its effect on the human body has been thoroughly tested by several independent research centers. The research results are clear: beta alanine improves muscle efficiency, endurance and strength. It is recommended not only for bodybuilders, but also for people practicing speed and speed-endurance sports (running, cycling, triathlon, martial arts).

How does beta alanine work and what is the high effectiveness of this supplement?

Beta alanine - action

Beta alanine is an amino acid that is not involved in the construction of proteins. Despite this, it has the ability to increase the level of carnosine in the muscles. This relationship is of particular importance during training.

As a result of intense exercise, lactic acid is formed, which disrupts the flow of nerve impulses and the proper contractility of the muscles. Carnosine inhibits the decrease in pH associated with the formation of lactic acid and thus restores the acid-base balance in the body. Thanks to this, the muscles can work longer and more efficiently.

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As shown by scientific research, after 4 weeks of beta alanine supplementation, muscle performance increased by 13%, and after 10 weeks by 16%. Depending on the dose taken, the supplement increases the concentration of carnosine in the muscles by an average of 42-80%.

Beta alanine - dosage

To see improvement in athletic performance, take beta alanine in doses of 3.2 to 6.4 grams per day (the most optimal results were obtained with 4-5 g per day).

The time of taking the supplement is important - you should consume it before and after training. It is best to combine beta alanine with carbohydrates, then you can significantly speed up the appearancetraining effects.

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The increase in exercise capacity occurs after 2-4 weeks of beta alanine use.

After taking beta alanine, especially a higher dose, the skin may prickling or tingling. Usually, it appears 15 minutes after taking it and lasts 1-1.5 hours. This unusual symptom is related to beta alanine activating nerve receptors located just under the skin. It is a natural reaction of the body and has no negative consequences. The unpleasant stinging can be eliminated by taking the supplement more often, but in smaller doses.

What are the effects of beta alanine?

Trainer Jacek Bilczyński cites scientific research confirming the effectiveness of beta alanine in sports supplementation. Among the effects he lists, the following can be distinguished:

  • extension of training time,
  • increase of the work performed per unit of time,
  • reducing the feeling of fatigue.
Important

Beta alanine - side effects. Is beta alanine safe?

In order to check whether beta alanine is safe, studies were carried out on a group of athletes taking the supplement daily for a period of 12 weeks. They did not show any negative changes in the blood biochemical composition. On this basis, it is considered that beta alanine is 100% safe when used for up to 12 weeks, but it cannot be assumed that longer supplementation does not cause side effects (no relevant studies have been conducted on this subject so far).

Beta alanine - effects of use

Clear results of beta alanine use are observed after 2 weeks of supplementation, but some people may feel the change after the first week.

The most important effects of taking beta alanine are:

  • delaying the feeling of fatigue, so you can train longer and more effectively;
  • improvement of muscle contractility;
  • increase in aerobic capacity, which is especially important in sports that require good condition;
  • increasing lean muscle mass (even better results can be obtained by combining beta alanine with creatine);
  • smaller losses in muscle fibers during intense exercise (this is due to the neutralization of lactic acid).

What's more, research has shown that beta alanine is 70% more effective than creatine in building muscle strength. By consuming the supplement regularly, you can expect a 16% increase in training time .

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