Beta-Alanine

Beta-alanine - until recently little known, today is gradually conquering world markets. Beta-alanine is included in dietary supplements. One of the most common active substances with proven effectiveness, used by both professional athletes and beginners who enjoy an active lifestyle. Beta-alanine helps reduce fatigue during physical exertion, thereby prolonging its duration and increasing the intensity of the workout. This dietary supplement is intended for physically active people who expect to increase physical performance and quick muscle recovery.

What is beta-alanine?

Beta-alanine is a derivative of alpha-alanine. Together with the molecule L-histidine, it forms a compound known as carnosine. In other words, beta-alanine is a precursor to carnosine.

It belongs to the group of endogenous amino acids, those that are synthesized naturally in the body. It is involved in protein building and is found in many supplements for athletes.

Although there are products that are a natural source of this amino acid (a significant amount of this compound is found in meat, especially red meat), dietary supplements seem to be a more effective way to increase carnosine concentration (and therefore beta-alanine) in the body.

What are the benefits of beta-alanine?

This compound is responsible for maintaining the acid-base balance in muscles and speeding up the neutralization of lactic acid. Therefore, a supplement with beta-alanine increases endurance and the body's performance, as well as has a positive effect on reducing fatigue and increasing the effectiveness of physical exercises. The compound also has a tonic effect and improves muscle contractility. This popular substance, included in dietary supplements for athletes, increases performance and leads to increased training volume, while also raising carnosine levels.

Beta-alanine does not directly contribute to increased strength and muscle mass. However, in moments of crisis during workouts when you are fighting muscle fatigue, this mixture allows you to maintain the current pace and increase body performance and workout volume (by increasing the number of repetitions) while accelerating muscle regeneration. Therefore, physically active people who want to achieve better sports results and care about effective workouts use beta-alanine. The beta-alanine taken by athletes also leads to an increase in lean body mass and a reduction in oxidative stress.

How to use beta-alanine?

The exact instructions depend on the specific product and are certainly provided on its packaging. It is recommended to take the amino acid approximately 20 minutes before training. However, it is important to take beta-alanine regularly. Remember that the effect will be noticeable after several weeks of daily intake of the supplement. So be patient, do your part, and wait patiently for the results!

Research results indicate that taking beta-alanine in a daily dose of 4-6.4 g causes an increase in carnosine levels by 64% after just 4 weeks of use and a whopping 80% after 10 weeks of supplement intake.

The dosage of beta-alanine is also important. Always use a supplement containing the amino acid in recommended portions according to the instructions. Using beta-alanine is safe, but its effect will not be enhanced by increasing the dose of the amino acid. Therefore, always follow the manufacturer's recommendations.

Athletes often combine beta-alanine with other compounds. People leading an active lifestyle consume this amino acid together with carbohydrates, as according to available data, it accelerates the desired effects. The first results from using beta-alanine can be seen after just two weeks of supplement intake.

Side effects

The side effect that occurs after using beta-alanine is a characteristic tingling sensation under the skin, which, however, quickly disappears without any negative impact on health.

In the case of beta-alanine, studies have not shown any other side effects after using products containing it. However, it is important to follow the manufacturer's recommendations and not exceed the recommended dose.