What is beta alanine?

Beta alanine is a non-essential amino acid, which means your body can produce it naturally. However, supplementation can significantly increase its levels, leading to enhanced athletic performance. Unlike other amino acids, beta alanine doesn’t directly build proteins. Instead, it plays a pivotal role in the synthesis of carnosine, a compound stored in your muscles.

The Science of Beta Alanine

When you exercise intensely, your muscles produce hydrogen ions, which lower your pH and contribute to fatigue. Carnosine acts as a buffer, helping to neutralize these hydrogen ions and delay the onset of muscle fatigue. By increasing carnosine levels, beta alanine helps you maintain high-intensity performance for longer periods.

Benefits of Beta Alanine

1. Enhanced Endurance

• Beta alanine supplementation can help increase your endurance by delaying muscle fatigue. This allows you to push harder and train longer, leading to improved performance over time.

2. Improved Strength

• By reducing fatigue, beta alanine enables you to complete more reps with heavier weights, contributing to greater strength gains.

3. Better High-Intensity Performance

• For activities that involve short bursts of high-intensity effort, such as sprinting or weightlifting, beta alanine can be particularly beneficial.

4. Reduced Muscle Soreness

• Some studies suggest that beta alanine may help reduce muscle soreness post-exercise, promoting quicker recovery.

Dosage and Timing

How Much Should You Take?

• The standard dosage of beta alanine is 2-5 grams per day. Most studies indicate that this range is effective for increasing muscle carnosine levels.

When to Take It?

• Beta alanine doesn’t need to be timed around your workouts. Consistent daily supplementation is key. Some people prefer splitting the dose throughout the day to avoid potential side effects like tingling (known as paresthesia).

Are There Any Side Effects?

The most common side effect of beta alanine is a tingling sensation on the skin, known as paresthesia. This is harmless and typically subsides with regular use or by taking smaller doses throughout the day. If you experience discomfort, consider reducing your dose or using a sustained-release formula.

Conclusion

Beta alanine is a powerful supplement that can help boost your endurance, strength, and overall performance. Ready to experience the benefits of beta alanine? Add it to your customizable preworkout today and take your training to the next level!

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