Beta-alanine is one of the most popular supplements among many athletes and fitness enthusiasts. Studies show that it is a safe and effective tool that helps reduce fatigue and helps improve performance during intense physical exertion.
What is beta-alanine?
It is a non-essential amino acid, meaning that the body can produce it and does not necessarily need to get it from food. Unlike most amino acids that the body uses to make proteins, it combines with another amino acid called histidine to form the peptide carnosine. The body stores carnosine in skeletal muscle and some other tissues and uses it to reduce the buildup of lactic acid during exercise, reducing fatigue and improving exercise performance.
Normally, muscle histidine levels are high and beta-alanine levels are low, which limits carnosine production. Taking beta-alanine has been shown to increase carnosine levels by about 80%, significantly improving muscle function.
During physical exertion, a series of processes take place, such as glycolysis, in which the main source of energy - glucose - is broken down to produce lactic acid. This, in turn, is converted into lactate, which releases hydrogen ions. These, in turn, increase the pH of the muscles and reduce their ability to contract, inhibiting glycolysis. This is where carnosine intervenes, which reduces acidity in the muscles during intense training.
What are the health effects of beta-alanine?
→ Increases endurance and performance during physical exertion – A scientific study conducted with the participation of elite athletes shows that beta-alanine extends training time by extending time to exhaustion (TTE), thereby increasing the volume of work performed by 13% within 4 weeks. In addition, the amino acid increases performance during shorter-duration exertions – those lasting from one to a few minutes, such as high-intensity interval training.
→ Contributes to increased muscle mass – There is evidence that taking beta-alanine can affect body composition by increasing the percentage of muscle tissue. The likely reason for this is the amino acid’s ability to increase training volume and promote muscle growth.
→ Has a pronounced antioxidant effect – Carnosine, the production of which depends directly on the levels of beta-alanine in the body, is a powerful antioxidant. The compound neutralizes active oxygen forms and limits oxidative stress, thereby supporting the immune system and slowing down the aging process.
Additionally, beta-alanine has been shown to help increase carnosine levels, which is another mechanism by which the amino acid may help fight aging while also reducing the risk of cardiovascular disease. Last but not least, beta-alanine may improve the quality and function of skeletal muscle in older individuals.
Method of administration:
For adults over 18 years of age: 1 capsule 1-2 times daily.
