Benefits of Beta-Alanine for Exercise Performance
Beta-Alanine is one of 11 non-essential amino acids that your body produces on its own. Although it is made naturally in the liver, beta-alanine can also be obtained through food. Top food sources of beta-alanine include beef, chicken, and fish.
Inside your skeletal muscle, beta-alanine combines with histidine to produce carnosine. Beta-alanine is the rate-limiting substrate in carnosine production. In other words, beta-alanine is required to synthesize carnosine. And therefore, supplementation with beta-alanine increases the carnosine concentration in your muscles.
Elevated muscle carnosine provides several benefits during exercise. Including reduced muscle fatigue, reduced recovery time, and increased duration of exercise. Because of these ergogenic effects, beta-alanine has become a popular pre-workout supplement.
How Can Beta-Alanine Help with Exercise Performance
Reduces Muscle Fatigue
When you exercise, the production of hydrogen ions causes the intramuscular pH to drop. This increase in acidity leads to muscle soreness and fatigue. Carnosine acts as a buffer by soaking up hydrogen ions, thereby reducing acidity and muscle fatigue.
Improves High-Intensity Exercise Performance
Beta-alanine improves high-intensity exercise performance by boosting the muscle concentration of carnosine. This is most effective for high-intensity activities (all-out effort) ranging from 2 to 4 minutes.
Enhances Quality of Training
You may notice that the quality and ease of training improve with beta-alanine supplementation. If you experience less muscle fatigue and a speedier recovery, then more than likely this will enhance the quality of your training.
Improves Exercise Duration
Studies have shown that beta-alanine can delay your time to exhaustion. In other words, beta-alanine supplementation may help you exercise for longer periods of time.
Improves Exercise Capacity
There is evidence that beta-alanine supplementation increases exercise capacity. This means it may increase the total amount of work that you can get done.
Are There Negative Side Effects to Beta-Alanine
Some people experience a tingling sensation in the face, neck, and back of their hands caused by beta-alanine. According to The International Society of Sports Nutrition, there is no evidence to support that this tingling is harmful in any way.
Be sure not to exceed the recommended serving size and always consult with a physician before taking any new supplement.
Not much is known about the long-term supplementation of beta-alanine. Consult with your doctor regarding an appropriate duration.
What’s the Best Way to Include Beta-Alanine in My Pre Workout Routine?
Beta-alanine is a common component of many pre-workout formulas. The best way to include beta-alanine in your pre-workout routine is by adding it to water, or your favorite beverage. You can even blend it into a smoothie or protein shake. It is generally recommended to take beta-alanine 15-30 minutes before exercise.
If you want the benefits of a pre-workout supplement, be sure to choose a product from a reputable company. One that performs independent third-party testing for quality and safety.
Like this clean pre workout supplement from Naked Nutrition, which contains a blend of B vitamins, vitamin C, calcium, caffeine, creatinine, beta-alanine, and L-arginine.
Final Thoughts
Beta-alanine is a popular ergogenic aid used to improve athletic performance. There are important things to know before you try a beta-alanine supplement.
Be sure to choose a product made with high-quality ingredients, free of unnecessary additives, and third-party tested to ensure quality and safety.
Be aware that beta-alanine can produce a tingling sensation, which is not known to be harmful at this time. Always check with your doctor before adding a new supplement to your diet, especially if you have current health conditions.
