What is beta alanine?
Beta-alanine is a non-essential amino acid.
Unlike most amino acids, it is not used by the body to make proteins. Instead, along with histidine, it produces carnosine. Carnosine is stored in skeletal muscles.
When it comes to supplementation, few things are as advanced as Beta-Alanine. It is a deeply enhanced amino acid, which has been made from alanine. Its virtues are deeply appreciated, because its intake increases carnosine, whose presence in the body limits the production of lactic acid that is responsible for causing fatigue. This is the secret that makes it possible to multiply strength and physical endurance.
Foods such as cheeses, beef, fish, poultry and eggs contain this nutrient. But for these to increase Beta-Alanine, it becomes essential to consume a large amount of food, which is easy for people who do not have time, or who find it difficult due to lack of habit. The good thing is that it is possible to increase your level by consuming this supplement.
In fact, a balanced sports diet, and a dose of this supplement has been proven to profoundly increase energy and body performance during training. This happens thanks to the fact that it multiplies the level of carnosine in the body.
What is carnosine and what is it for?
Carnosine is a very important nutrient that provides additional energy in the body, especially during periods of very exhausting training. It is an amino acid dipeptide resulting from histidine and beta alanine. It can usually be found in the skeletal muscles of the body and is also present in most tissues. When it increases in the body, strength and resistance are renewed for a long time.
Unfortunately, the production of carnosine in the body decreases over time. This makes it necessary to provide it through effective supplementation, which benefits the increase in explosive strength, increases performance and encourages greater muscle development. It should not be forgotten that it is a powerful antioxidant that keeps the body in healthy and optimal conditions.
Properties of beta alanine
Beta-alanine improves sports performance by reducing fatigue, increasing endurance and enhancing performance in high-intensity exercises.
Beta-Alanine specifically supports performance during short-duration, high-intensity exercise lasting from one to several minutes.
- For older adults, beta-alanine can help increase muscular endurance .
- In resistance training, you can increase training volume and reduce fatigue .
When is it best to take it?
It is advisable to take about 4 grams of this very effective supplement daily. Best results are achieved if consumed 20 to 30 minutes before training. After 12 weeks of taking Beta-Alanine, a really full level of its properties is achieved in the muscles, which is maintained on its own for at least 2 months. This is why after this supplementation time, consumption should be paused and consumed again after 60 days.
How long does Beta-Alanine take to work?
Some studies that were carried out with a diverse range of athletes, have confirmed after 4 weeks carnosine rises by 50%. At the fifth week it is possible to increase the dose a little more, and thus obtain an increase of up to 70% in the level of this nutrient in the body.
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