What is beta-alanine & how does it work?
Alright - we’ll just get right down to it. Beta-alanine is a non-essential amino acid. It is also an amino acid that is not used by your body to synthesize proteins. Your body uses beta-alanine to produce carnosine, aka improve exercise performance. Supplementing with beta-alanine helps increase carnosine levels that are typically low. It is there to help you get to that next level with their scientifically proven and patented supplement to expand muscle growth, endurance, mental focus and recovery time. What else do you need?
So What is Beta-Alanine?
If you’re going to be putting something into your body, it is rather important to know exactly what it is that you’re taking. Beta-alanine is an amino acid that produces carnosine that is then stored in your skeletal muscles. Carnosine helps muscles reduce their acid levels.
Let’s break it down even further, shall we?
Carnosine during exercise:
- Glucose is broken down (the main source of fuel)
- Lactate is produced (during exercise, muscles break glucose down into lactic acid)
- Muscles become more acidic and fatigue sets in - making the body yearn for a carnosine buffer against the acid and fatigue.
Supplementing beta-alanine has also been shown to positively impact body composition and lean muscles gains because it helps training volume and promotion of muscle growth.
How does Beta-Alanine work?
Most amino acids are the building blocks of proteins, while beta-alanine is used to make other chemicals in the body. Beta-alanine works by producing other chemicals that can affect muscle and performance. According to the studied scientific research, it is recommended to take 2.4-2.6 grams daily for up to 10 weeks in pill format or drinking solution (usually a powder mixed in water). It is recommended to take bBeta-alanine with food to help replenish muscle. Some people will feel a tingly sensation, but that usually subsides with consistency or lower dosing. It’s a little bit weird, we know but you’ll start to feel how it's impacting your body.
Beta-alanine improves athletic performance by increasing endurance, performance during high-intensity workouts, and reducing fatigue. It helps to increase your time to exhaustion (TTE). Basically, it helps you exercise for longer periods of time. On the flip side, bBeta-alanine has been proven to work by making the most out of short duration workouts. There is inconsistent data to showcase if bBeta-alanine improves strength rather than performance. Note the key difference between the two!
While increasing athletic performance, beta-alanine has been shown to be a potent antioxidant - one of your muscles’ first line of defense against the build up of hydrogen ions that could slow you down during a high-intensity exercise. There is also a link to having a high percentage of Type II fast-twitch muscle fibers. You will find higher levels of muscle carnosine among sprinters and natural muscle ~anomalies~. Beta-alanine has consistently been suggested to increase muscle power output, training volume, high-intensity exercise performance and peak oxygen uptake (aerobic capacity).
When Should You Take Beta-Alanine?
Beta-alanine provides a stimulating response and is usually ideal to consume before working out. However, the performance benefits aren’t necessarily based upon time on consumption rather raising muscle carnosine concentrations over time. It ends up being more important to just consume on a repeated and consistent basis, instead of a specific time. It is also recommended to supplement beta-alanine with taurine to help with neuromuscular and cognitive function, blood glucose utilization and as an antioxidant.
What’s in your preworkout? Are you ready to get that edge?
It’s the simple choice.
About The Author
The BXNG Club is more than just boxing. TBC is a leader within the combat arts and fitness world. We have immense pride in having the best fighters and coaches in the industry - from Boxing, Muay Thai, BJJ, MMA, HIIT, Strength Training, Spin, Pilates, Yoga and more.