What is beta-Alanine?
Beta-alanine is a non-essential amino acid and is naturally derived from anserine and carnosine. At molecular level this amino acid is very similar to neurotransmitters, which is why many report its effects to be somewhat similar to supplementing with caffeine. The benefits of this supplement however go far beyond just these capabilities when it comes to training and sports performance. The main benefit is beta-alanine’s ability to increase carnosine concentrations by up to 58% and beta-alanine is the sole rate limiting factor for carnosine synthesis.
Not only is carnosine a powerful antioxidant, but it also plays a pivotal role in delaying the onset of the build-up of hydrogen ions, induced by exercise. Put simply – it reduces the onset and effects of lactic acid accumulation, allowing the muscle to exercise at maximal intensity for longer bouts of time without fatiguing.
Who should take beta-alanine?
This supplement should be taken by athletes and recreational gym users who train at maximal intensity in a bid to enhance their performance, be it strength, speed, size or power. This can be anything from sprinting faster for longer to lifting more repetitions at a certain weight. Such a training adaptation can provide the stimulus for the body to create physiological adaptation.
When should I take this supplement and what is the correct dose?
Due to the ability of beta-alanine to act as a neurotransmitter, it’s beneficial to take this supplement pre-workout. The true benefits of beta-alanine actually comes from consistency of supplementation as opposed to the time of day you take it.
Natural sources beta alanine?
You can only consume very little beta-alanine from food sources and it is only formed as balenine, dipeptides carnosine or anserine is broken down during digestion of foods including pork and beef.