If you're looking for a supplement to help improve your athletic performance, beta-alanine might be just what you need. This non-essential amino acid has been shown to have a range of benefits for athletes, including increased endurance, reduced fatigue, and improved muscle strength. Here's a closer look at how beta-alanine can help your workouts.
What is beta-alanine? Beta-alanine is a naturally occurring amino acid that's found in foods like chicken, beef, and fish. It's used by the body to produce carnosine, a compound that helps buffer acid in the muscles during exercise. Beta-alanine can also be found as a supplement, typically in powder or capsule form. We include 2,000mg of it in our pre workout.
How does beta-alanine help workouts?
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Increased endurance Beta-alanine can help increase endurance by reducing the buildup of lactic acid in the muscles during exercise. Lactic acid is a byproduct of energy production, and when it builds up, it can cause muscle fatigue and reduce endurance. By buffering lactic acid with carnosine, beta-alanine can help you train harder and longer.
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Reduced fatigue Beta-alanine can also help reduce fatigue by improving the quality of your workouts. By buffering acid in the muscles, beta-alanine can help you maintain your strength and power output throughout your workout. This can help you push yourself harder and get more out of each workout.
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Improved muscle strength Beta-alanine has also been shown to improve muscle strength. In one study, participants who took beta-alanine supplements for 8 weeks saw a 22% increase in their leg press 1RM, compared to a 7% increase in the placebo group. This suggests that beta-alanine can help you build muscle and get stronger.
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Improved body composition Beta-alanine may also help improve body composition by reducing body fat and increasing lean muscle mass. In one study, participants who took beta-alanine supplements for 12 weeks saw a significant reduction in body fat percentage and an increase in lean muscle mass.
How should you take beta-alanine? Beta-alanine supplements are typically taken in doses of 3-6 grams per day. It's best to take beta-alanine about 30-60 minutes before a workout to maximize its benefits. It can be taken with food or on an empty stomach, but some people may experience a tingling sensation in their skin after taking beta-alanine. This is a harmless side effect and will usually go away after a few minutes.
In conclusion, beta-alanine is a versatile supplement that can help improve your athletic performance in a number of ways. By increasing endurance, reducing fatigue, improving muscle strength, and improving body composition, beta-alanine can help you get more out of your workouts and achieve your fitness goals. If you're interested in adding beta-alanine to your supplement routine, be sure to talk to your healthcare provider first to make sure it's right for you.