Beta-alanine is a compound that is combined with the amino acid histidine to create carnosine. Beta-alanine alone is very limited in regards to improving physical performance. But, since levels of carnosine in the muscles are limited by the concentration of beta-alanine, beta-alanine is vital to the performance improving properties of carnosine.
Beta-alanine should be primarily used by those who are frequently training with high intensity. Anyone who uses high intensity and explosiveness exercises lasting 1-4 minutes is very likely to get the benefits of beta-alanine supplementation.
Those training using high-intensity explosive movements that last less than a minute, ( think strength training ) where maximal strength is the goal or lean muscle mass are not likely to see much benefits from beta-alanine.
Dosage should be around 6 grams per day, divided into four doses of 1.5 grams.
4. Fish oil
Fish oil has two essential fatty acids, EPA(eicosapentaenoic acid) and DHA(docosahexaenoic acid). These fatty acids are essential since they cannot be created by the body itself and must be ingested via your diet. DHA and EPA are also known as omega-3 fatty acids and are the main beneficial components when it comes to supplementing with fish oil.
Early studies have not shown any indication that fish oil can increase physical performance in any way. However, several newer studies have shown that supplementing with DHA and EPA can aid in improving body composition and protein synthesis. It’s also been shown that they are able to potentially reduce the risk of developing cardiovascular disease, which means that if your goals are to improve overall health and increase lean muscle mass you need to start supplementing with fish oil.
Dosages range from 1-4 grams per day, thus ensuring you consume at least 500 mg per day of DHA and EPA combination.