Although it’s a non-essential beta-amino acid, beta-alanine has become mega-popular in the fitness world due to its unique chemical structure which allows it to raise muscle carnosine levels and double the amount of work you can perform at high intensities.
If you haven’t tried it yet, we urge you to give it another thought, because this supplement will literally work wonders for your performance – its effectiveness has already been proved by multiple studies. In addition, the International Society of Sports Nutrition recently published a research-based positive position stand about it. To help you decide whether beta-alanine would satisfy the requirements of your training regime, in the following text we’ll present you with their four most crucial arguments that support its use.
1. As little as four weeks of beta-alanine supplementation with 4-6 grams per day can greatly boost concentrations of muscle carnosine, an amino acid compound which increases stamina and strength and stimulates muscle development.
2. Paresthesia, which is the medical term for a tingling sensation in the skin, is the only proven side effect of consuming high doses of beta-alanine. This harmless effect can be easily avoided by dividing the daily dose into two or three smaller doses and spreading them evenly throughout the day.
3. Daily beta-alanine supplementation with 4-5 grams per day for at least two weeks improves exercise performance in terms of increased training volume, power and delayed fatigue, especially during short bursts.
4. When combined with other supplements such as creatine, the effects of beta-alanine get pronounced even further. It generally takes around four weeks of consistent supplementation before this beneficial synergy becomes noticeable.
When to take beta-alanine ?
Beta-alanine, like creatine, is most effective with consistent use. The ingredient works to build up carnosine stores in your skeletal muscle system. Most studies are at minimum 3+ weeks, with dosages between 3.2-4.6 grams.
Studies found that the percent increase of muscle carnosine levels were increased when beta-alanine supplementation was consumed along with meals.
So, if you’re looking for a way to improve your overall performance and get the maximum out of each training session, beta-alanine could be the perfect option for you. Among other things, regular consumption will help you reduce fatigue and enable you to train harder and longer. And who wouldn’t want that?