beta-Alanine; 3-Aminopropanoic acid
is a modified version of the amino acid alanine.
has been shown to enhance muscular endurance. Many people report being able to
perform one or two additional reps in the gym when training in sets of 8–15
repetitions. Beta-alanine supplementation can also improve moderate- to
high-intensity cardiovascular exercise performance, like rowing or sprinting.
beta-alanine is ingested, it turns into the molecule carnosine, which acts as
an acid buffer in the body. Carnosine is stored in cells and released in
response to drops in pH. Increased stores of carnosine can protect against
diet-induced drops in pH (which might occur from ketone production in ketosis,
for example), as well as offer protection from exercise-induced lactic acid
doses of beta-alanine may cause a tingling feeling called paresthesia. It is a
harmless side effect.
BETA-ALANINE WORKS IN THE BODY?
more specifically at what beta-alanine does in the body, we need to dig a bit
more into its connection with carnosine. It is through beta-alanine's direct
effect that carnosine really exerts its influence, so that is really the key to
understanding this supplement.
can be found in both the two different muscle types in the body, but has higher
concentration in the type two fibers, which are going to be more directed
towards maximum strength and intensity exercises.
high intensity exercise takes place though, our body begins to accumulate a
large amount of hydrogen ions, which then causes the body to take on a more
acid state. It's also this increase in hydrogen ions that will cause the lactic
acid build-up in the body, which then will cause feelings of fatigue while
exercising and may eventually cause exercise to cease entirely.
you're getting a large build-up of lactic acid in most of the workouts you're
doing, this will be a limiting factor of your overall performance and over
time, will definitely impact how quickly you see results.
when present in the body though, will work as an intracellular buffer, helping
to stabilize the muscular pH and also soak up any additional hydrogen ions that
are released while the exercise is taking place.
more carnosine that's present in your system then, the less chances you're
going to suffer from high lactic acid levels.
is the supplementation of beta-alanine that will effectively boost your
carnosine levels in the body, with greatest increases seen after twelve
straight weeks of use.
of the fact that you cannot take carnosine straight by itself, choosing to
supplement with beta-alanine instead is the best course of action.
can benefit from beta-alanine?
Weight lifters & Bodybuilders
High Intensity Cross Trained Athletes, Military Personal
MMA Fighters and sport specific training that require both strength and
Runners, Cyclists, soccer players, hockey players
Active individuals who have reached a training plateau and are looking for
something to take them to the next level.
Men and women