Beta-alanine is an amino acid that has become increasingly popular among athletes in recent years. It is a non-essential amino acid, meaning that it can be produced by the body, but it can also be taken as a supplement. Beta-alanine has been found to have a number of benefits for athletes, including increased endurance, improved muscle strength and power output, and enhanced recovery. In this article, we will explore what beta-alanine is, how it works for athletes, the recommended dosage, and potential side effects.
What Is Beta-Alanine?
Beta-alanine is an amino acid that plays an important role in the production of carnosine. Carnosine is a dipeptide (two amino acids linked together) found in skeletal muscle tissue that helps buffer hydrogen ions (H+) produced during exercise. This buffering action helps to reduce fatigue and improve performance during high intensity exercise. Beta-alanine supplementation increases carnosine levels in skeletal muscle tissue which can lead to improved performance during exercise.
How Does Beta-Alanine Work for Athletes?
Beta-alanine works by increasing carnosine levels in skeletal muscle tissue which helps to buffer hydrogen ions (H+) produced during exercise. This buffering action helps to reduce fatigue and improve performance during high intensity exercise. Studies have shown that beta-alanine supplementation can increase muscular endurance by up to 15%, improve power output by up to 8%, and reduce fatigue during intense exercise by up to 13%.
In addition to its performance enhancing effects, beta-alanine has also been found to have other benefits for athletes such as improved recovery from training sessions due to its anti-inflammatory properties. It has also been found to increase lean body mass when combined with resistance training due to its ability to increase protein synthesis rates in the muscles.
Recommended Dosage
The recommended dosage of beta-alanine depends on your goals and current fitness level. Generally speaking, most studies suggest taking between 3 – 6 grams per day divided into two or three doses throughout the day with meals or snacks. It is important not to exceed 6 grams per day as this could lead to side effects such as tingling or flushing of the skin (known as paresthesia).
Potential Side Effects
Although beta-alanine is generally considered safe when taken at recommended dosages, there are some potential side effects associated with its use including tingling or flushing of the skin (known as paresthesia), nausea, headaches, dizziness and stomach discomfort. If you experience any of these symptoms after taking beta alanine it is best to stop taking it immediately and consult your doctor if necessary.
In conclusion, beta alanine is a non essential amino acid that has been found to have numerous benefits for athletes including increased endurance, improved muscle strength and power output, enhanced recovery from training sessions and increased lean body mass when combined with resistance training. The recommended dosage of beta alanine depends on your goals but generally speaking most studies suggest taking between 3 – 6 grams per day divided into two or three doses throughout the day with meals or snacks. Although generally considered safe when taken at recommended dosages there are some potential side effects associated with its use so it’s important not to exceed 6 grams per day and stop taking it immediately if you experience any adverse reactions after taking it
