Beta-alanine is a non-essential amino acid that increases muscle mass, strength, and endurance while reducing muscle fatigue and soreness. It works by increasing carnosine production, which buffers hydrogen molecules released during exercise. Beta-alanine can be found in food and supplements and is generally safe to use.
Beta-alanine is an amino acid that occurs naturally in the human body. Beta-alanine can be manufactured by the body in the liver and is therefore classified as a non-essential amino acid. Unlike normal alanine, beta-alanine is not used in protein synthesis, and is also known as a beta amino acid.
The benefits of beta-alanine include increased muscle mass and strength, increased aerobic endurance, and decreased muscle fatigue. This amino acid is generally used by bodybuilders and athletes when doing weight training, as it can increase the athlete’s muscular strength and stamina. The benefits of this supplement can usually be noticed within the first two weeks of supplementation.
Beta-alanine works by increasing the production of carnosine, a peptide that can be found in muscle fibers. Carnosine buffers the hydrogen molecules that are released during exercise and thus normalizes the pH level of the muscles. Beta-alanine may therefore be directly responsible for the endurance and recovery process of the body’s muscles.
Many bodybuilders make use of this amino acid to decrease their rest periods between sets of exercises. This increases the intensity of the workout and can lead to further muscle gains. It will also reduce the amount of lactic acid that builds up in the muscles, helping to reduce muscle soreness that many athletes experience after intense training.
Beta-alanine can be found in various foods such as beef, chicken, and fish. It can also be found in health supplements, such as meal replacement powders or protein supplements. Whey protein is another good source of this amino acid, and is commonly used by athletes as a dietary supplement. This amino acid can also be taken separately in the form of capsules.
The recommended dose for beta-alanine is approximately 0.15 ounces (approximately 4 grams) per day, and this can be increased depending on the individual’s needs. Athletes may also choose to start with a loading phase, where a higher dose is taken for the first week. It is also recommended that people take this supplement with carbohydrates to optimize its absorption into muscle cells.
Beta-alanine is generally considered safe. Recent studies have shown that taking this amino acid for a period of 12 weeks produced no negative side effects. However, more research may be needed to better understand the influence of this amino acid in the body.
Protect your devices with Threat Protection by NordVPN
