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Beta-alanine is a non-essential beta amino acid, which means that the amino group is in the beta position of the carboxylate group.
The largest natural sources of beta-alanine are foods rich in carnosine, such as chicken, beef, and fish.
Beta-alanine is also produced as a free-form supplement found in many pre-workout and during-workout supplements.
Beta-alanine increases the concentration of carnosine in muscle. Carnosine scavenges reactive oxygen species and acts as an effective buffer to prevent fatigue toxins in working muscles.
Reducing the production of fatigue toxins allows muscles to perform more repetitions, more sets, and more work before they fatigue.
Combined with a sensible diet and exercise regimen, beta-alanine thus allows you to train harder, longer, and stimulate more muscle growth. Beta-alanine can also help improve performance in high-intensity cardiovascular events, such as sprinting and cycling.
To take advantage of the fatigue toxin-buffering effects of beta-alanine, it is best taken 20-30 minutes before your workout. Beta-alanine can be mixed with water or any other type of supplement and taken.
The clinically proven beta-alanine dose is 3-5 grams per day, taken in single or multiple doses throughout the day.
Beta-alanine begins to work as soon as it enters the bloodstream, usually 20-30 minutes after consumption. Continued use combined with a sensible diet and exercise regimen will yield maximum performance benefits within the first 2 weeks of use.
When using doses above 2 grams, many people experience a tingling sensation called paresthesia immediately, a harmless side effect that can be avoided by using smaller doses.
Supplementation with beta-alanine, like creatine, can help improve athletic and training performance. It does this by increasing carnosine levels and reducing fatigue. While it has become popular among athletes, it is worth remembering that the jury is still out on whether beta-alanine improves strength. Its clear scientific truth is that it reduces fatigue and the rate of fatigue.
Beta-alanine is a non-essential beta amino acid, which means that the amino group is in the beta position of the carboxylate group.
The largest natural sources of beta-alanine are foods rich in carnosine, such as chicken, beef, and fish.
Beta-alanine is also produced as a free-form supplement found in many pre-workout and during-workout supplements.
Beta-alanine increases the concentration of carnosine in muscle. Carnosine scavenges reactive oxygen species and acts as an effective buffer to prevent fatigue toxins in working muscles.
Reducing the production of fatigue toxins allows muscles to perform more repetitions, more sets, and more work before they fatigue.
Combined with a sensible diet and exercise regimen, beta-alanine thus allows you to train harder, longer, and stimulate more muscle growth. Beta-alanine can also help improve performance in high-intensity cardiovascular events, such as sprinting and cycling.
To take advantage of the fatigue toxin-buffering effects of beta-alanine, it is best taken 20-30 minutes before your workout. Beta-alanine can be mixed with water or any other type of supplement and taken.
The clinically proven beta-alanine dose is 3-5 grams per day, taken in single or multiple doses throughout the day.
Beta-alanine begins to work as soon as it enters the bloodstream, usually 20-30 minutes after consumption. Continued use combined with a sensible diet and exercise regimen will yield maximum performance benefits within the first 2 weeks of use.
When using doses above 2 grams, many people experience a tingling sensation called paresthesia immediately, a harmless side effect that can be avoided by using smaller doses.
Supplementation with beta-alanine, like creatine, can help improve athletic and training performance. It does this by increasing carnosine levels and reducing fatigue. While it has become popular among athletes, it is worth remembering that the jury is still out on whether beta-alanine improves strength. Its clear scientific truth is that it reduces fatigue and the rate of fatigue.
