Beta-alanine
The amino acid beta-alanine is an ingredient in numerous pre-workout supplements. Athletes know the unmistakable tingling sensation for which this active ingredient is responsible. A number of benefits are based on the intake of beta alanine. These include better performance and recovery of the body due to optimized metabolic balance. The liver produces this amino acid. Beta alanine is found in foods such as poultry and meat. Together with the amino acid histidine, beta alanine forms the so-called carnosine complex. Carnosine, as an important “buffering agent”, supports your body’s resistance to premature fatigue during exercise. In addition, Bela Alanine increases your muscle strength and performance in just a few days. If you follow the recommended dosage, it is absolutely safe to take. Athletes no longer consider this amino acid a pure secret tip. It has become firmly established among the supplements.
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- Beta-alanine intake and dosage
- What is beta-alanine?
- Beta-alanine as capsule or powder?
- Advantages of beta-alanine at a glance
- What does science say about beta-alanine?
- What makes a good dietary supplement with beta-alanine?
- How does beta-alanine work?
- For whom is beta-alanine suitable?
- Beta-alanine and creatine
- Beta Alanine Alternatives
- Beta Alanine Side Effects
- The 8 most popular beta alanine supplements
Beta-alanine intake and dosage
Intake
Beta alanine is often a component of pre-workout boosters. However, you don’t have to take it before your workout, even though this is usually recommended. A 5-week study has shown that the body absorbs 23% more of the supplement if you take it with meals. Spread the daily recommended dosage over several doses to avoid the tingling sensation that can occur when taking it.
Dosage
The main function of the supplement is to increase carnosine stores. Therefore, you should take beta alanine for several weeks. A single dose will not help you much. The optimal dosage is four to six grams per day, which you divide into two to three doses of two grams each. Take beta alanine for at least two weeks and more likely four weeks. You can also extend the intake. Beta Alanine increases carnosine stores by 40% after four weeks and 80% after ten weeks. If you are a vegetarian, you need a higher dose and a longer intake, because you do not absorb beta alanine through food. This is contained in fish and meat.
Things to know about beta-alanine
What is beta-alanine?
As a building block of proteins, amino acids – amino for short – are responsible for almost all processes in your body. Unlike fats and carbohydrates, amino acids can even form muscles and tissues.
Beta-alanine belongs to non-essential amino acids. In contrast to essential amino acids, your body can produce beta-alanine itself if it is provided with the necessary micronutrients. The body can obtain these building blocks in particular from protein-rich foods such as meat. Many athletes as well as vegetarians and vegans additionally rely on beta alanine supplements to benefit from its positive effects.
Beta alanine is the most sought-after supplement next to creatine, which increases one’s performance during strength training. The amino acid is a modified form of aspartic acid and the only known β amino acid that we absorb naturally.
Beta-alanine as capsule or powder?
Beta Alanine is available as a powder and as a capsule, retailers offer both. You can get capsules and powder in different package sizes with the corresponding dosage recommendation. If you can’t swallow capsules, opt for the powder, which you can mix into protein shakes. The capsules are of course better to carry around and easier to take.
Advantages of beta-alanine at a glance
- Beta Alanine increases the carnosine level in the cells. This prevents a reduction of the pH value. This reduction otherwise cancels out the influence of lactic acid on the muscles, leading to muscle fatigue, which beta-alanine thus prevents.
- Beta-alanine supplementation has been shown to improve exercise performance through carnosine storage in the body.
- Overall, carnosine formation reduces premature fatigue because carnosine is a buffering agent.
- A supply of beta-alanine improves endurance in addition to muscular work.
- The supplement has antioxidant properties and thus counteracts free radicals.
- It strengthens the immune system.
- Last but not least, beta alanine serves anti-aging.
What does science say about beta-alanine?
Beta alanine, written β-alanine in the scientific literature, is the only known amino acid that occurs naturally in the body. However, unlike α-alanine, the body does not use it to build proteins. In β-alanine, the amino group (NH₂) is located after the carboxy group (COOH) on the second carbon atom (ß-C). The body can convert beta alanine into the protein-forming (proteinogenic) alpha alanine. In this way, beta-alanine also contributes – but only indirectly – to protein formation, which is important for enzymes, antibodies and connective tissue structures. The molecular formula of the two amino acids β- and α-alanine is the same: C₃H7NO₂. Nevertheless, they have different properties because of their different structure. Beta-alanine is not an essential amino acid. Therefore, our organism does not necessarily have to absorb it from food, but can form it itself in the liver. This occurs through the breakdown of certain nucleotides. However, when physical and mental performance is high, the body’s own production is not sufficient. The exact chemical description of beta alanine is still somewhat more complex.
What makes a good dietary supplement with beta-alanine?
A good supplement with beta alanine is easy to take and contains a dosage recommendation. Ideally, it is also suitable for vegans.
How does beta-alanine work?
Beta-alanine supplementation improves your training performance through carnosine storage. Your muscles fatigue much later than without this intake. Beta-alanine prevents metabolic acidification during high intensity training, which increases lactate production. This in turn accumulates hydrogen ions (H+), which lower the pH in the blood. Beta alanine stops this process.
For whom is beta-alanine suitable?
The supplement increases overall fitness in everyone and with proper diet and training it will give you a bikini figure. It increases your pump, endurance during workouts, and results in weight training and bodybuilding. Athletes use it for increased training performance. It also strengthens your immune system and counteracts aging.
Beta-alanine and creatine
Beta-alanine is often taken in combination with creatine. Creatine provides the muscles with energy and ensures muscle growth, which is why it is mainly used to prepare for competitions and to increase performance. In particular, it allows more power during short, intense exercise and gives the muscle energy quickly.
Beta Alanine gives more power during long-lasting muscle load because it delays acidification. The combination of both supplements is therefore for many bodybuilders, athletes and strength athletes a super means to build muscle mass, define the body and increase performance.
Beta Alanine Alternatives
Popular and also effective alternatives to beta alanine are supplements such as creatine, whey protein, and glutamine.
Beta Alanine Side Effects
During beta alanine supplementation, some of your nerves may be under stress. This causes a slight tingling sensation, but it will go away. Talk to your family doctor, he will give you a dosage recommendation!
The 8 most popular beta alanine supplements
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