Beta alanine is an amazing nutritional supplement that has been widely used by body builders and athletes to help increase and improve performance. It is a nonessential amino acid that naturally occurs in the body. It can also be found in foods such as pork, fish, beef and chicken. Beta alanine by itself cannot be turned into protein. It’s main role is to promote increased intramuscular carnosine concentration which acts as a buffering agent that maintains the proper and optimal pH range. By doing this it delays the onset of muscular fatigue.
Below are some great benefits of beta alanine in the real world.
Exercise Capacity Increase
Beta alanine has the potential to increase exercise capacity which allows a person to train longer and harder. Some studies have shown that by supplementing with beta alanine, it increases carnosine concentration which ultimately leads to the ability to perform high caliber exercises better. It has also shown promise in terms of improved muscular endurance during resistance training type exercises as well.
Increase Muscular Anaerobic Endurance
Some research studies have shown that beta alanine can boost the effects on muscular anaerobic endurance. By increasing the carnosine content it potentiates physical performance during high intensity exercises. Also, the research showed that time to exhaustion and anaerobic threshold were improved as well with beta alanine supplementation.
Increased Muscle Mass
The increased carnosine concentration in muscles affect the strength, power, lean body mass and endurance gains. One study showed that beta alanine used in conjunction with HIIT training resulted in significant gains in lean body mass in comparison to only HIIT alone. The recommended dose is 3.2 to 6.4 grams of beta alanine per day in order to obtain the optimal levels.
Aerobic Endurance Increase
Beta alanine has also been showed to increase and enhance aerobic endurance. Research showed the beneficial effects of beta alanine in cyclists by measuring sprint performances at the end of a race. They found that those that supplemented with beta alanine had much improved and enhanced sprint performance than those who did not use the supplement.
Beta alanine is a great alternative way to give your body that extra edge. It is a natural method that lacks really any major side effects and is a perfect supplement to help enhance your training.