Beta-alanine - until recently little known, today in turn is conquering world markets. Beta-alanine is an ingredient in dietary supplements. One of the most commonly used active substances with proven effectiveness used by both professional athletes and novice lovers of an active lifestyle. Beta-alanine helps to reduce the feeling of fatigue during physical exertion, thereby prolonging its length and increasing the intensity of training. It is a dietary supplement intended for physically active people who expect an increase in exercise capacity and rapid muscle regeneration.

What is beta-alanine?

Beta-alanine is an alpha-alanine derivative.Together with the L-histidine molecule, it builds a compound known as carnosine. In other words, beta-alanine is a precursor to carnosine.

It belongs to the group of endogenous amino acids, i.e. those that are synthesized naturally in the body. It participates in the construction of proteins and is an element of many preparations for athletes.

Although there are products that are a natural source of amino acid (significant amounts of the compound are found in meat, especially red meat), supplementation seems to be a more effective way to increase the concentration of carnosine (and thus beta-alanine) in the body.

What are the benefits of beta-alanine?

This compound is responsible for maintaining the acid-base balance in the muscles and accelerating the neutralization of lactic acid. Thus, supplementation with beta-alanine increases endurance and efficiency of the body, as well as has a positive effect on reducing the feeling of fatigue and increasing the efficiency of exercise. The compound also has an energizing effect and improves muscle contractility. It is a popular substance included in dietary supplements for athletes, which increases exercise capacity and causes an increase in training volume, while increasing the level of carnosine.

Beta-alanine does not directly contribute to the increase in strength and muscle mass. However, in the moment of crisis during training, when you are struggling with the feeling of muscle fatigue, this compound allows you to maintain the current pace and increase the efficiency of the body and the volume of training (by increasing the number of repetitions), while accelerating muscle regeneration. Therefore, beta-alanine is used by physically active people who want to get better sports results, as well as those who care about effective training. Beta-alanine taken by athletes also causes an increase in lean body mass and a decrease in oxidative stress.

How to use beta alanine?

The exact guidelines depend on the specific product and are certainly presented on its packaging. It is recommended to take the amino acid about 20 minutes before exercise. However, it is important to take beta-alanine regularly. Remember that the effects will only be visible after a few weeks of taking the preparation daily. Therefore, arm yourself with patience, do your own thing and wait patiently for the results!

The results of the study suggest that taking beta-alanine in a daily dose of 4-6.4 g causes an increase in carnosine levels by 64% after just 4 weeks of its use and by as much as 80% after 10 weeks of taking the supplement.

What is equally vital, the dosage of beta-alanine is important. Always use a preparation containing this amino acid in recommended portions, in accordance with the guidelines. The use of beta-alanine is safe but its effect will not be increased by increasing the consumed dose of the amino acid. Therefore, always use the manufacturer's recommendations.

Athletes often combine beta-alanine supplementation with other compounds. People leading an active lifestyle use this amino acid together with carbohydrates, because according to available data, it accelerates the occurrence of the desired effects. The first results of beta-alanine use can be seen after just two weeks of taking the supplement.

Side effects

The side effect that occurs after the use of beta-alanine is a characteristic subcutaneous tingling, which however, quickly passes without a negative impact on health.

In the case of beta-alanine, the conducted studies did not show any other side effects after using preparations with its participation. However, it is crucial to follow the manufacturer's recommendations and not exceed the permitted dose.

Beta-alanine in a nutshell

Beta-alanine is a dietary supplement that, taken in recommended doses, is an effective, safe and well-tolerated compound by the body. It helps build muscle mass, increases exercise tolerance and accelerates recovery after training, which is why it is widely used by athletes.

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