Many athletes and fitness fanatics use beta-alanine as a supplement. It appears to be a safe and effective substance that can aid fatigue prevention and performance enhancement.
However, some people are unaware of this vitamin. What exactly is beta-alanine, and how does it function?
GLASGOW, SCOTLAND - AUGUST 01: An athlete leaves the blocks at the start of the Men's 4x400 metres relay heats at Hampden Park during day nine of the Glasgow 2014 Commonwealth Games on August 1, 2014 in Glasgow, United Kingdom.
What is Beta-Alanine
Beta-alanine is a non-essential amino acid, according to Medical News Today. It indicates that the body produces it rather than being obtained from the diet.
Amino acids are often combined in the body to form proteins. On the other hand, Beta-alanine includes a dipeptide called carnosine when it combines with the amino acid histidine.
Carnosine is stored in the muscles and other tissues of the body. Carnosine aids in the reduction of acid buildup in muscles during exercise, which reduces tiredness and improves athletic performance.
Professor Roger Harris discovered in the mid-2000s that dietary supplementation with beta-alanine might increase the quantity of carnosine accessible in muscles and improve performance.
Advantages of Taking Beta-Alanine
Rxlist, citing several studies, said ingesting beta-alanine enhances various physical performance metrics, particularly during high-intensity exercise and strength training. Beta-alanine pills may also help older persons improve their physical performance and prevent muscular weariness. Researchers are optimistic that these advantages will reduce falling, but it's too early to say for sure.
Other research suggests that a NO-Shotgun product containing beta-alanine, creatine monohydrate, arginine, alpha-ketoisocaproate, and leucine may help men with resistance training gain fat-free bulk and strength. However, not all studies suggest that beta-alanine improves physical performance.
The discrepancies might be related to the limited number of participants in trials and differences in dosages, supplementation duration, exercise program, and demographics investigated.
Other supplements, such as sodium bicarbonate and creatine, are frequently taken with beta-alanine.
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Creatine
Creatine boosts ATP availability, which aids high-intensity workout performance.
Creatine and beta-alanine, when taken combined, have been found to improve exercise performance, strength, and lean muscle mass.
Sodium Bicarbonate
Baking soda, or sodium bicarbonate, improves exercise performance by lowering acid levels in the blood and muscles.
Beta-alanine and sodium bicarbonate have been studied together in a number of research.
The findings show that mixing the two supplements may have advantages, particularly during exercises where muscle acidosis hinders performance.
Side Effects of Taking Too Much Beta-Alanine
Healthline said taking too much beta-alanine can produce paraesthesia, which is a strange feeling that feels like a "tingling on the skin." It's most commonly felt in the face, neck, and back of the hands.
The tingling becomes more intense when the dosage is increased. Small dosages - roughly 800 mg at a time - can be used to avoid it.
Paraesthesia does not appear to be hazardous in any manner.
A decrease in taurine levels is another possible negative effect. It is the case because beta-alanine competes with taurine for absorption in your muscles.
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