What is Beta-Alanine?
Beta-alanine is one of the two amino acids (histidine being the other) that make up the protein carnosine. Carnosine is found throughout the body, but specifically in skeletal muscle. Research shows that skeletal muscle carnosine levels are correlated with performance during high-intensity exercise; higher carnosine levels lead to better performance. Beta-Alanine availability is the limiting factor in muscle carnosine synthesis. Carnosine is an important metabolic buffer in skeletal muscle (Suzuki, 2002), which means it helps maintain the acid-base balance in the presence of high H+ (hydrogen ion) concentrations. H+ is a byproduct of energy metabolism and lactic acid production, which causes a burning sensation in yours muscles when you workout (such as during high-rep leg extensions). During exercise H+ levels increase, which causes fatigue and decreases performance. If one could keep H+ levels down during exercise they could delay fatigue and increase performance; this can be accomplished with Beta-alanine supplementation.
Does Beta Alanine Have Any Side Effects?
Supplementing with Beta-Alanine can cause tingling of the skin. This effect usually disappears after 2 weeks of use.
- Beta-Alanine availability is the limiting factor in muscle carnosine synthesis.
- Muscle carnosine levels were higher after 10 weeks of beta-alanine supplementation than after 4 weeks, showing that beta-alanine's effects are best experienced over long term supplementation.
- Beta-alanine supplementation increases total work done during aerobic exercise.
- Adding beta-alanine to creatine supplementation leads to greater increases in lean mass than creatine supplementation alone.
- Beta-alanine may increase endurance performance.
- Beta-alanine may delay neuromuscular fatigue, which would allow one to workout longer and more intensely.
- Beta-alanine delays fatigue.
- Beta-alanine delays onset of reaching ones ventilatory threshold, which is the point where ventilation increases non-linearly due to blood and muscle acidosis.
- Beta-alanine increases time to exhaustion.
Benefits from taking Beta Alanine
- Increase Muscular Strength & Power Output
- Increase Muscle Mass
- Increase Anaerobic Endurance
- Increase Aerobic Endurance
- Delay Muscular Fatigue - Train Harder & Longer
100% Pure Beta Alanine
|100% Pure Beta Alanine
Vegetarians & Vegans.
When and How to Use
For optimum results use 1-2 servings of Pure Source Nutrition Beta Alanine daily.
Take 4g (1 Scoop) and divided between 1-2 servings. Take 2g approximately 20 minutes before exercise and 2g immediately after exercise.