Many bodybuilders and powerlifters add training with beta-alanine. But the benefits are not limited to the sport. Thanks to its major role in curbing fatigue during relatively intense effort, particularly as a pre-workout supplement, it has become a legal and appreciated molecule in the sports world. Its purpose is to improve general sports performance.
What is beta Alanine used for?
As the name suggests, beta-alanine is a non-essential amino acid that is naturally present in the muscles of the human body. However, it is responsible for increasing intramuscular buffering capacity by combining with L-histidine to form carnosine. It is this substance that offers a very particular advantage for muscle building and most often for efforts of short duration.
This substance can be compared to creatine, which has a similar effect and is used for a long time. In fact, the research that has already used beta-alanine has shown that it is really effective.
Beta-alanine, how does it work?
First of all, beta-alanine is a carnosine initiator. Insufficient beta-alanine can limit the amount of carnosine in the body. This is why the use of more beta-alanine is instantly linked to an increase in carnosine levels in the muscles. This would even be a more convenient and inexpensive way to increase carnosine than to consume carnosine itself immediately.
Carnosine has a role in buffering lactic acid produced by muscles during exercise, especially during short, deep efforts. However, the collection of lactic acid from exercise leads to muscle fatigue.
What effects can be expected from the use of beta-alanine?
Since beta-alanine increases the percentage of carnosine in the muscles, the muscles can be less affected by lactic acid and can indeed continue their effort. As a result, it improves the athlete's performance on intense workouts similar to those performed during a short training session. In addition, studies have shown that beta-alanine has a positive effect on this type of effort in athletes who have been taking it for some time.
As athletes can improve the workload during the training session, the muscles are more desired and the muscle growth becomes greater. In addition, it accesses the solicitation of several painful muscle fibres. The use of beta-alanine could also cause an unsurpassed muscle contraction by stimulating several nerve cells.
This consequence would seem to be associated with that of caffeine by improving the efficiency even if it is also necessary to evaluate. Attention, similarly for creatine, one should not estimate the prodigious effect of beta-alanine. The effect produced is not very intense and can only have a slight increase in performance.
However, over several months of use, this little extra can make a difference and help the user. It can also help the user to go beyond the limits of his or her performance when he or she is not able to go beyond his or her limits. It can be exciting to combine beta-alanine with the effects of creatine, as both alexines will help to increase performance by attacking on two fronts.
Benefits of consuming beta-alanine
The benefits of beta-alanine are undeniable when it comes to bodybuilding. They are most visible for those who follow a regular training routine. Those who are the complete opposite of those who do not exercise regularly. As a supplement, beta-alanine has excellent and positive effects on athletes:
- it advances muscle endurance,
Beta-alanine, what dosage should you take?
Beta Alanine seems to work like creatine in a way that it builds up in the body. Therefore, it takes a certain phase of use before the carnosine levels multiply sufficiently. This allows the user to feel the effects. Therefore, it is necessary to use for a few weeks before the effects can be enjoyed.
However, it is also possible to carry out a loading phase in order to accelerate the functioning. Once or twice a week of charging may be satisfactory. During this period, 6 to 8 grams of beta-alanine per day should be taken. During the following weeks, a dose of 3 to 4 grams should be sufficient.
Beta Alanine should be used on a long-term basis to take advantage of its benefits during the workout, especially to be able to take advantage of the more intense exercises that will multiply the improvement of performance and muscle growth. Therefore, it is best to take beta-alanine in an acceptable manner and in the prescribed doses. The first dose should be taken before training and the second after training to improve recovery.
What are the side effects of Beta Alanine?
The major side effect of beta-alanine can be a tingling sensation in the hands and also in the feet. This sensation occurs shortly after taking the drug and may therefore be an indicator of beta-alanine's productivity. In general, the tingling sensation only lasts for a short time and is perceived differently by each individual.
Apart from the tingling, beta-alanine has other side effects such as preventing sleep for hours after the session. The supplements taken before the exercise session are full of caffeine and thus give energy during the session. And it is because of the existence of caffeine that the use of beta-alanine prevents users from sleeping.
The amino acid arginine is a typical vasodilator and increases the nitric acid level in the body. Besides these effects, beta-alanine can be well tolerated by the body.
