If you’re a sports enthusiast, I presume you understand the importance of excellent performance. Every athlete strives to get into the best shape possible and achieve their sporting goals. Luckily, there are various ways to accomplish this, and a perfect example is through nutritional supplements.
There are different types of supplements, and beta-alanine is quite popular. It’s widely used by athletes, thanks to its benefits. Nevertheless, it’s good to understand how it works and the dosage recommendations.
Beta-alanine is an amino acid and is often used in sports supplementation. It’s available in food products, particularly meats like beef, pork, fish, and poultry. Beta-alanine supplements have many gains and have been shown to promote better performance.
How do they work? Unlike other amino acids, your body uses them to synthesize proteins. They work with histidine to produce carnosine, which is later stored in your skeletal muscles. Carnosine plays a crucial role in workouts. It works as a buffer in high-intensity exercises and minimizes acid buildup in the muscles. This lessens fatigue, thus improving your athletic performance.
Why use beta-alanine supplements?
Fights muscle fatigue
Studies have proven that beta-alanine supplementation has numerous benefits. The supplements are highly efficient in improving carnosine levels in the muscles leading to lactic acid buffering. Why is this vital? During intense exercises, lactic acid collects in your muscles and lowers their PH leading to fatigue and exhaustion. Beta-alanine fights this fatigue and supports muscle endurance.
Benefits shorter exercises
Muscle acidity can limit the duration of intense workouts. And this makes beta-alanine important for both intense and short-duration workouts. It’s very effective in fatigue reduction, which improves exercise capacity and endurance.
Improves heart health& Muscle function
Beta-alanine is rich in carnosine which is famous for its immune-boosting properties. It promotes muscle function in older adults and slows down aging. Also, it improves heart health and raises your likelihood of better athletic performance.
What are the best food sources for beta-alanine?
You can get beta-alanine from foods such as poultry, fish, beef, and eggs. Protein-rich plants can also supply your body with beta-alanine. The compound mainly consists of carnosine which breaks free during digestion. However, vegetarians have lower amounts of carnosine compared to omnivores. Although you may get adequate doses of beta-alanine from your diet, supplementation raises the levels further.
How much beta-alanine should I take?
Beta-alanine is deemed to be safe and is an effective supplement for improving sporting performance. The recommended dose is 2-5 grams daily, and consuming high amounts can cause skin tingling. However, the supplement is most effective after you’ve reached a saturation point, and it’s advisable to take it consistently. If possible, consume beta-alanine with a meal to further boost your carnosine levels.
Are there side effects?
You may experience a tingling sensation after taking beta-alanine supplements. However, this is harmless, the products are safe, and tingling or paresthesia is the only side effect documented. If this happens to you, split the dose into smaller ones.
Bata-alanine supplements can significantly improve your athletic performance. However, it’s advisable to acquire the products from legitimate stores and take the right dosage. Combine the supplements with a good diet and stay hydrated for excellent results.
Biswajit Rakshit is a professional blogger and writer. He loves to write on various topics.