Beta-Alanine has been shown to increase carnosine (a molecule that helps to buffer acid in active muscles) which improves muscular endurance and physical performance during high-intensity exercise and delays the onset of neuromuscular fatigue meaning you will be able to train harder and longer. Read the full product description below.
If you’re looking to really step up your training, and indeed your physique, your health, and your fitness in general, then you may wish to consider beta-alanine supplements. Commonly used by athletes and bodybuilders to help enhance their overall athletic performance, beta-alanine is proving to be an extremely popular supplement. Here’s everything you need to know about beta-alanine.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid, which basically means that the body can naturally synthesize it internally, so for that reason, it does not have to come from dietary sources. However, don’t let this fool you, because although it is non-essential, experts have found that beta-alanine supplementation can provide a whole host of various health and fitness benefits. It is actually a building block for another amino acid known as carnosine, which is a dipeptide that assists with the removal and buffering of harmful byproducts in human cells, including lactic acid. Experts have found that highest concentrations of carnosine, which is created as a result of beta-alanine, will be found in both, fast, and slow-twitch muscle fibres. This is especially important because fast and slow-twitch muscle fibres can both enhance athletic performance in different ways.
How does it work?
As mentioned, one of the main reasons why bodybuilders and athletes tend to use beta-alanine, is due to the fact that it has been proven to help improve athletic performance. Studies have revealed that beta-alanine can not only help improve muscular strength, but it can also help improve muscular endurance as well, down to the fact that it increases the amount of naturally occurring carnosine in your skeletal muscles. When you exercise, beta-alanine functions as a buffer, protecting your muscles against fatigue and the effects of harmful by-products of exercise, including lactic acid, which can cause painful muscle cramps and fatigue. Unlike various other amino acids however, beta-alanine does not play a direct role in protein synthesis, but even so, it still assists the muscles as it allows them to function more efficiently and for longer, before they do begin to break down and fatigue.
What are the benefits of Beta-Alanine?
Some of the most prominent benefits of using a beta-alanine supplement include:
Enhanced exercise capacity
A very prominent benefit associated with beta-alanine, is the fact that it has been found to increase a person’s exercise capacity. In basic terms, this means that the supplement can help enable you to train harder, and for longer, thus making your workouts more effective. This is ideal because not only can it increase muscular strength, it can also increase your endurance as well, giving you the best of both worlds.
Improved weight loss
Although beta-alanine doesn’t primarily target your body fat stores, it can still help you to burn body fat and lose weight, due to the fact that it increases your endurance, energy levels, and stamina. The more energy you have, the more exercise you can do, and the more exercise you can perform, the more calories you will burn.
Increased muscle mass
Another benefit of beta-alanine supplementation is the fact that it can also help you to build muscle mass in the gym. This again, is down to the fact that it allows the muscles to work harder and for longer before they fatigue, so again, the more resistance exercises they can perform, the more muscle will be built as a result.
There’s nothing worse than wanting to be able to exercise for longer, only to find that your body and your muscles just cannot cope, and therefore let you down. As we exercise, by-products such as lactic acid are formed, which cause muscular fatigue and painful muscle cramps. Beta-alanine however, functions as a natural buffer, so these by-products are kept at bay for longer.
Other benefits include:
- Increased muscle mass
- Enhanced post-workout recovery
- Increased strength and stamina
- Improved aerobic capacity
- Fat loss
- More energy
- Reduced risk of injury
- And more...
How and when it should be used
Health Canada Recommended Dose (capsules): 6 Capsule(s) 1 time(s) per day.
Health Canada Recommended Dose (powder): Adults: 1 Scoop(s) 1 time(s) per day. Mix product well in 1-2 cups of liquid (water, juice, etc.) immediately before consumption.
Beta-Alanine VS L-Carnosine
As beta-alanine is converted into carnosine within the human body, many people believe that purchasing an L-Carnosine supplement is better, because in their minds, they’re cutting out the middle man. Whilst L-Carnosine supplements are indeed beneficial, to get the best results in terms of athletic performance, beta-alanine is considered to be the superior product. This is largely because L-Carnosine supplements are poorly absorbed compared to beta-alanine, so you basically don’t receive all of the benefits.
What can you stack it with?
As beta-alanine is considered to be a supplement based upon athletic performance, you can stack it with a wide range of different supplements, all based upon your goals and targets. A popular supplement to stack with beta-alanine however, is creatine monohydrate, as it too helps enhance athletic performance. Another popular supplement to stack it with is L-Glutamine, as this helps assist with athletic performance, as well as post-workout recovery. Whey protein is another firm favourite, especially amongst bodybuilders and people looking to increase their muscle mass.
Medicinal Ingredients (per capsule):
Beta-Alanine (3-Aminopropanoic acid) .......................... 500 Milligrams
Non-Medicinal Ingredients: Gelatin.
Medicinal Ingredients (per scoop):
Beta-Alanine (3-Aminopropanoic acid) .......................... 2 Grams
Non-Medicinal Ingredients: none.
Potential side effects
As with all supplements, make sure you consult your doctor before taking any new supplement. Pregnant and breast feeding women should not consume beta-alanine, as not enough is known about the safety of the supplement. One of the most common side effects associated with beta-alanine supplementation, is a mild tingling sensation, a bit like pins and needles. Other side effects can include:
- Slight tingling sensation in the skin
- Mild flushing and burning of the skin
- Slight headache and dizzy spells
Known Adverse Reactions: May cause a flushing, tingling and/or prickling sensation of the skin, in which case, reduce the dose.
Cautions and Warnings
Ensure to drink enough fluid before, during, and after exercise. If you are pregnant or breastfeeding, consult a healthcare practitioner before using this product.
Allergy Statement: This product is made in a facility that handles milk products, gluten, shellfish, soy, peanuts and other tree nuts.
This product may contain milk, gluten, shellfish, soy, peanuts and other tree nuts.