Beta-alanine - an extremely important precursor of carnosine

Beta alanine - what is it?

Beta alanine is a chemical compound classified as an endogenous amino acid, a substance that can be naturally produced in the human body. The beta-alanine can be synthesized in the liver, but the amino acid should also be supplied to the body from the outside - along with the daily menu or in the form of dietary supplements.

The beta-alanine is a precursor of carnosine - a dipeptide that is formed from beta-alanine and histidine. It is a compound stored in the muscles, which can positively affect the functioning of physically active people.

Sources of beta alanine

The beta-alanine is an amino acid that is naturally produced in the human body. However, the compound can also be delivered to the body along with the daily menu - the beta-alanine is found in animal products, such as:

meat, primarily in red meat, and in meat products,
fishes,
seafoods.

People who are distinguished by an increased demand for the beta-alanine, including professional athletes who perform intense physical training, may also consider the use of dietary supplements, which are a concentrated source of the desired ingredient.

Beta alanine - activity

The beta-alanine - what does it give? This is a question that often spends sleep with the eyelids of beginning lovers of competitive sports. It is the compound willingly used by athletes and physically active people, which can effectively increase the level of the carnosine in skeletal muscles, which in turn can have a positive effect on reducing the accumulation of lactic acid in the muscles and lowering their acidification level, inhibiting pH changes that contribute to its production.

In addition, the beta-alanine can also increase muscle strength and endurance, and can positively affect the body's efficiency and increase the training volume, favourably affecting the number of repetitions or the number of series during physical activity. The amino acid can facilitate the growth of non-fat body mass and building muscle mass, and can reduce the risk of muscle soreness, and can also relieve inflammation and have antioxidant properties.

The scientific data obtained so far suggest that the beta-alanine supplementation may be helpful among athletes performing high-intensity workouts, allowing longer physical efforts and delaying the appearance of fatigue. The results of the research also inform that the beta-alanine, by increasing the level of the carnosine in the body, may contribute to improving cognitive performance and increasing resistance to stress.

Beta-alanine - for who?

The beta-alanine is a dietary supplement that will work well during most physical activities. It is a compound that can improve physical efficiency and performance of the body during short high-intensity exercises, such as swimming up to 400 m, rowing up to 3000 m or running up to 1500 m. However, the amino acid can also be helpful among players who perform intermittent sports, where intense effort is intertwined with break periods, including football, basketball, combat sports or bodybuilding.

The beta-alanine can improve the effectiveness of anaerobic physical efforts, such as resistance exercises or repeated sprints, and can also allow longer activities, delaying the occurrence of muscle soreness, regardless of the sports discipline.

Dietary supplements with beta-alanine may be particularly valuable among short-distance runners.

Beta alanine - dosage

The position of the International Society of Sports Nutrition suggests that daily supplementation with the beta-alanine in doses from 4 to 6 g, for a minimum period of 2-4 weeks, allows improving exercise performance and training efficiency, in particular, when performing activities lasting 1-4 minutes. The results of scientific research inform that 4-6 g of the beta-alanine per day may cause an increase in carnosine concentration in muscle tissue by 64% after 4 weeks of supplementation, and even by 80% after approx. 10 weeks of supplementation, which in turn can contribute to the desired results, increase strength and training volume and delay the appearance of fatigue and reduce the risk of muscle soreness. However, it is not necessary to use such high doses of the beta-alanine, because already 1.2 g of the compound a day can contribute to saturation of muscles with the carnosine.

When deciding to use the beta-alanine, it is worth remembering that dietary supplements containing the compound do not act immediately and can not be used temporarily. Regularity is important, which allows the accumulation of the right amount of component in the muscles in the form of the carnosine.

What to combine beta alanine with?

The results of scientific research inform that supplementation with beta-alanine in combination with creatine (mainly in a duet with creatine monohydrate) can significantly improve achievements during anaerobic sports efforts, and it can also cause a decrease in fatigue and an increase in the duration of training. In addition, the beta-alanine should be combined with sodium bicarbonate, which can positively affect the body's exercise capacity, especially when performing short and intense activities. A good solution may also be taking the beta-alanine along with L-arginine, an exogenous amino acid that can improve blood supply and oxygenation of muscles.

Among athletes, often arises the question of beta-alanine or citrulline? Which compound is better to supplement? The citrulline, like the beta-alanine, is an endogenous amino acid that can be naturally formed in the human body. The citrulline can positively affect muscle endurance, as well as regenerative processes occurring in the body after the completion of physical activity. In addition, the compound can increase the availability of oxygen and nutrients in the muscles. The beta alanine, on the other hand, can limit acidification of the body and extend the duration of training. Therefore, a good solution for active people may be the use of beta-alanine and citrulline at the same time.

Beta alanine - is it worth it? What's the best one?

The beta-alanine is an endogenous amino acid, which is worth paying attention to in the daily diet. However, when looking for the best beta-alanine in the form of a supplement, it is worth focusing on products offered by trusted and proven manufacturers and choosing preparations that are distinguished by a simple and uncomplicated composition, free from unnecessary additives and artificial fillers.

On the market can be found the beta-alanine in various flavours and forms - in the form of powder, capsules or shots. The choice of the type of dietary supplement is an individual matter. However, it is important that the preparation is used regularly, because only then the compound can contribute to achieving the desired results.

Dietary supplements with beta-alanine may prove to be a support among athletes who swim short distances.

Beta-alanine - side effects

The use of dietary supplements containing the beta-alanine seems to be safe among healthy people who take preparations rich in the compound in the recommended doses and follow the manufacturer's guidelines.

Because the beta-alanine can activate nerve receptors under the skin, sometimes paresthesia, such as tingling or pricking and itching of the skin, can be seen as a result of a higher dose of the compound. However, an undesirable phenomenon can be prevented by reducing the single dose of the dietary supplement.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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