Beta Alanine Explained!
THere are so many supplements out there all claiming to do different jobs or claiming to be the best. We know the benefits of some of them like protein powder or creatine but what about Beta-alanine?
Is beta-alanine just another placebo that supplement companies are trying to convince you to waste your hard earned money on?
What is Beta-Alanine?
Beta-alanine is an amino acid, a precursor to protein. Beta-alanine is one of the components, along with Histidine (another amino acid) that forms carnosine.
Carnosine is a hydrogen ion buffer, which helps to counter act the build up of acid (such as lactic acid) in the muscle. When you exercise, your body produces released hydrogen into the muscles raising acidity. By having Carnosine present, acidity levels are reduced allowing increased performance and endurance!
Carnosine is obviously beneficial then, but who should take Beta-alanine supplements? Well, studies show that exercise duration of 60 to 240 seconds (1 – 4 minutes) will benefit the most. This means that anything from HIIT to lifting.
So I should be taking it then? Woah, hold on a second!
Unfortunately, Carnosine supplementation isn’t very good at actually increasing Carnosine levels in the muscles. However, this is where Beta-Alanine supplementation comes in.
Beta-alanine is readily absorbed by muscles which then results in the production of Carnosine.
So yes, Beta-alanine supplementation can be useful and has its benefits. Supplementing around 2 – 5 grammes a day should be enough, however, some people do experience tingly sensations in their faces (paraesthesia) when consuming too much…
This feeling should hopefully go away after continued use…
Still confused about supplements? Check out some of my other supplements explained!
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