Beta-alanine and muscle building
Beta-alanine is a proven supplement that can boost your exercise performance. It can significantly reduce your time to fatigue and enhance high-volume training sessions by allowing you to push out that final rep. The main benefit of consuming beta-alanine lies in its ability to elevate carnosine levels and boost your muscle endurance.
Beta-alanine is an amino acid that binds with another acid, L-histidine, to produce a compound
called carnosine. Carnosine acts as a buffer to reduce acidity in your muscles and prevent the
accumulation of hydrogen ions during intense exercise. This keeps the blood’s pH rate at the
optimal level and delays muscle fatigue which results in improved athletic performance.
A higher level of carnosine in your muscle allows you to perform at a higher intensity for a
longer period before coming to exhaustion. Beta-alanine seems to benefit everyone
despite the variation of carnosine level stored in muscle cells. This makes it less likely to find
a non-responder of beta-alanine, unlike creatine.
Beta-alanine is considered to be most beneficial for high-intensity exercises lasting for one to
four-minute. If you are required to do high reps with restricted rest intervals for 60 seconds or higher, taking beta-alanine before the session can enhance the overall performance. It can significantly increase the exercise volume by allowing you to lift more weight and
complete extra sets in one go. You can learn more about Beta Alanine here.
How to take:
The standard dose of beta-alanine is 2-5 grams daily. A higher dose can be taken to boost
muscle carnosine level for a long and intense workout plan. Beta-alanine can be taken any time
of the day. However, it is recommended to not take it before bedtime, as its stimulant properties
may keep you awake. Beta-alanine, if taken consistently, takes two weeks to increase carnosine
and show noticeable results on performance.
A common downside of taking beta-alanine is paresthesia. Consuming large doses may cause
a tingling sensation on the face, neck, or hand. While it is completely harmless, some
may find it uncomfortable and strangely unpleasant. In such cases, taking smaller doses at
Regular intervals are recommended to avoid its sensational effect.
Safely of beta-alanine is not proven for children, pregnant women, and people with particular
When is the best time to take beta-alanine?
Beta-alanine is a pre-workout supplement hence it should be taken 30-40 minutes before hitting the gym. It is important to maintain consistency of doses to accumulate enough beta-alanine in the muscles and provide the most benefit.
Does Beta-alanine improve strength?
Beta-alanine doesn’t have a direct impact on strength. Due to increased carnosine, it only
allows you to perform intense workouts for longer by delaying the exhaustion time. Thus, it can help you train harder which will eventually result in improved muscle endurance and strength.
Who should take beta-alanine?
Beta-alanine is the most promising supplement to boost the performance of high-intensity exercise that demands continuous efforts with no or short rest intervals for recovery. If you are aiming for high reps 15-20 combined with other exhausting efforts lasting 60 seconds or more,
beta-alanine is worth considering. If you are under a training phase where reps are low with long
rest periods, it will not show much impact on performance.
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