Beta Alanine is an amino acid that aids muscle building and repair. It can be found in protein-rich foods or taken as a supplement. It has immediate effects such as vasodilation and paresthesia, and long-term effects such as increased muscle strength and endurance. Its main component, carosine, helps decrease muscle fatigue. It is a popular supplement for athletes and bodybuilders, with a recommended dose of 3.2 to 6.4 grams per day and few negative side effects.
Beta Alanine is a naturally occurring non-essential amino acid. This acid is considered integral for muscle building and repair. Produced in the body, beta alanine components can be absorbed by eating protein-rich foods such as meat and fish. Supplements are also available to increase the amount available for use in the body. There are a number of effects of beta alanine, most related to physical enhancement.
The immediate effects of beta alanine may include vasodilation and paresthesia. Vasodilation causes an increase in blood flow and a decrease in blood pressure. Paresthesia, which produces a tingling sensation also known as “pins and needles,” can occur approximately 15 minutes after oral consumption and can last up to 90 minutes. This sensation is caused by beta alanine binding to nerve receptors under the skin, causing them to react.
If supplementation is continued, there are other less immediate effects of beta alanine. Helps promote an increase in muscle strength and delay the onset of muscle fatigue. Both anaerobic and aerobic endurance increase. Beta alanine is also believed to improve creatinine function, resulting in an improvement in lean muscle mass and a decrease in overall body fat percentage.
The effects of beta alanine are the result of the action of one of its main components, carosine. When muscles are used, glycolysis results in the release of hydrogen ions from the lactic acid produced. These ions accumulate in the muscles, causing the pH to become acidic and decreasing muscle performance. Carosine, found naturally in muscle fibers, acts like a sponge and effectively absorbs hydrogen ions. This subsequently decreases muscle fatigue.
Given these effects of beta alanine, supplements available in tablets, capsules, and powders are popularly consumed by people who want to take advantage of it. Many powerlifters, bodybuilders, and athletes apparently use the supplements to enhance the effects of their training. They are worn by both men and women and are supposed to be useful for people who are training but whose fitness has reached a plateau. A supplemental dose of beta alanine is considered to be 3.2 to 6.4 grams per day.
There are also few negative side effects associated with taking beta alanine. These are generally mild and include skin irritation and redness. Due to this lack of serious side effects, they are considered a potentially useful supplement for the elderly, as they help delay neuromuscular fatigue and improve muscular endurance.
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