Beta-alanine is an essential amino acid. This means that our body can synthesize beta-alanine itself without relying on the daily source of beta-alanine. Beta-alanine is a popular supplement among athletes and exercise enthusiasts with many benefits for them. This is because it is used to enhance exercise performance, as well as to benefit overall health. Use supplements containing Beta-alanine and you will be able to exercise heavier. And when exercising heavier you will increase muscle and strength faster. From there, help you quickly own the dream body.
1. What is the mechanism of action of Beta-Alanine?
✅ Beta-alanine is a nonessential amino acid. Unlike most amino acids, it is not used by the body to synthesize proteins. Instead, along with histidine, it produces carnosine. It is then stored in skeletal muscle. In muscles, histidine levels are often high and beta-alanine levels are often low, which limits carnosine production. Beta-alanine supplementation showed that it increased muscle carnosine levels by up to 80%.
✅ One of the roles of carnosine in our muscles involves regulating acidity. When a group of muscles stretches multiple times, they become more acidic. This further weakens the muscle’s ability to continue stretching. And the acidity will increase until the muscles are no longer stretched. This is one of the reasons our muscles get tired during exercise. Carnosine counteracts this by reducing acidity in muscles. From there, it helps increase the amount of work that muscles can do before they get tired. In other words, beta-alanine helps increase the amount of carnosine in muscles. Since then we can practice more endurance, more endurance.
2. Top Beta-Alanine benefits
2.1 Beta-Alanine benefits: Helps increase endurance
✅ Studies have shown that beta-alanine helps increase exercise time before exhaustion (TTE). In other words, it helps you practice for longer periods. A cyclist study showed that 4 weeks of beta-alanine supplementation increased the total number of completion by 13%. Similarly, 20 male subjects who took a cycling test to compare the time before exhaustion increased by 13-14% after 4 weeks of beta-alanine supplementation.
✅ Not only that, but beta-alanine also particularly supports performance during intense workouts and helps short-term exercises lasting from 1 to several minutes. In general, acidosis of muscles limits the duration of intense exercise and beta-alanine actually reduces this process. One study found that 6 weeks of beta-alanine supplementation increased the time to exhaustion from 1,168 to 1, 387 seconds in high-intensity exercise (HIIT). Another study of 18 rowers who took the supplement for 7 weeks was 4.3 seconds faster than the placebo group in a 2,000-meter race in 6 minutes.
2.2 Beta-Alanine benefits: Helps in muscle development
✅ According to some evidence, beta-alanine helps to promote muscle growth. One of these pieces of evidence is a study done by scientists at the University of Oklahoma. In this study, the researchers performed 45 random people and divided them into 2 groups. The first group consumed 6 grams of beta-alanine per day. Meanwhile, the second group only used a placebo. Both groups conducted 3 HIIT sessions on a bike every week and the process lasted 6 weeks. After the study ended, the beta-alanine group study gained about 900 grams of lean muscle mass. In contrast, the placebo group did not gain muscle.
3. Foods that contain Beta-Alanine
✅ The main food sources of beta-alanine are red meat, poultry, and fish. It is part of larger compounds, primarily carnosine and anserine, but will break down when they are digested.
✅ Although most people can get enough beta-alanine from the diet, supplements will help increase the level even further. Especially functional foods containing carnosine (a product of the synthesis of beta-alanine in the body) are very convenient to use.
4. Notes when using Beta-Alanine
✅ The most common side effect of beta-alanine is an allergy. This is an abnormal feeling often described as “itching, stinging on the skin.” It is often on the face, neck, back of the hand. This degree of tingling increases in proportion to the dose. It usually appears at 800 mg or higher and disappears after 60-90 minutes when used. However, there is no evidence that this type of allergy is harmful.
✅ Another side effect is a decrease in taurine levels. That’s because beta-alanine can compete with taurine to be absorbed in muscles. In animal studies, beta-alanine has been shown to reduce taurine levels by 50%.
✅ Beta-alanine is often combined with other supplements. These include bicarbonate, creatine, and a few pre-workout supplements:
- Sodium Bicarbonate: Sodium bicarbonate (baking soda) increases exercise by reducing acidity levels in the blood and muscles. The results suggest some benefits from combining these two supplements, especially during exercise, when muscle acidification inhibits performance (36, 37).
- Creatine: Creatine helps increase high-intensity physical activity by increasing the amount of ATP available. When taken together, creatine and beta-alanine have been shown to be beneficial for physical activity, strength, and muscle mass.
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🎁 NOW Supplements, L-Carnosine (Beta-Alanyl-L-Histidine) 500 mg
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✅ L-Carnosine (beta-alanyl-L-histidine) is a dipeptide, consisting of alanine and histidine. It is naturally found in high concentrations in muscles and nerve tissues and its levels are known to decrease with age. L-Carnosine may supports muscle vitality. Directions: As a dietary supplement, take 1 Vcap 1 to 2 times daily, preferably with meals.