Beta-Alanine is a supplement that some people claim have near mystical powers. It allegedly causes you never tire. In a world where people think that supplements will give them superpowers, there is some truth behind the madness.
Beta-Alanine is just one of many supplements that are safe and helpful in sport performance. Although it’s not an essential amino acid, it significantly increases skeletal muscle strength and helps the body produce Carnosine. (1, 2) Carnosine reduces the acidity in muscles during high-intensity exercise. (3)
When your muscles get too acidic this causes them to tighten and fatigue. (4) Reducing muscle fatigue can increase your endurance and endurance is extremely helpful in any kind of competitive sport.
In a study done on recreationally active males between the ages of 23 and 33 it was found that taking a blend of Beta-Alanine, caffeine, amino acids and b-vitamins before a workout significantly decreased fatigue and increased alertness. (5)
This supplement alone has also been shown to improve performance during cycling and other endurance sports. (6)
One study showed that 3 weeks of supplement usage increased individual lean muscle mass. (7)
By preventing fatigue Beta-alanine can help increase exercise volume. These two facts give us reason to believe that taking a healthy dose would also improve strength training.
Although, I wouldn’t go so far as to say that this new supplement makes you superhuman, it is highly effective in helping you go the distance.
It may seem like magic but the science behind this supplement is sound.
Beta-Alanine’s Buddy: Carnosine
Beta-Alanine and Carnosine are two very similar supplements. Carnosine has also been shown to have antioxidant, anti-aging and immune-system-enhancing properties.
In simpler terms, Carnosine can function as an antioxidant because of it’s chemical structure.
It can also remove sugar molecules from protein structures in your muscles which makes you look younger.
The impact Carnosine has on the muscles is much more concrete than the impact it is thought to have on the brain. However, increasing the amount in the body has shown promising therapeutic value in neurological diseases especially Alzheimer’s disease. (13)
Directions for Dosage
It is generally advised to take 2–5 grams a day of Beta-Alanine. (14)
I am sure you can find plenty of tubs full of pills and powder versions of it at the store in your local gym or online but if you aren’t into choking down pills and poisoning smoothies with protein powders there are other ways to get Beta-Alanine in your diet.
Beta-alanine can be obtained from foods such as meat, poultry and fish. (15) Getting enough Beta-alanine so your body can make Carnosine is important, because it helps increase endurance and life expectancy.
Beta-alanine has been proven to reduce muscle fatigue in athletes, to help you look younger, and it shows promise as a treatment for currently incurable diseases like cataracts and cancer.