Beta-Alanine: A Natural Performance Booster
Beta-alanine is a non-essential amino acid that is naturally produced in the body. It is a precursor to carnosine, a compound that helps to buffer lactic acid in the muscles. Lactic acid is a byproduct of anaerobic respiration, which is the type of energy production that occurs during high-intensity exercise. When lactic acid builds up in the muscles, it can cause fatigue and muscle soreness.
Beta-alanine supplementation has been shown to increase muscle carnosine levels, which can help to improve athletic performance. Studies have shown that beta-alanine can improve performance in a variety of high-intensity activities, including:
- Interval training
Beta-alanine can also help to improve muscle endurance and reduce muscle soreness. In addition, beta-alanine has been shown to have a number of other potential benefits, including:
- Improved immune function
- Antioxidant protection
- Reduced risk of chronic diseases
- Anti-aging effects
Beta-alanine is generally considered to be safe and well-tolerated. However, some people may experience a temporary tingling sensation in the skin, known as paresthesia, when they first start taking beta-alanine. This side effect is usually mild and goes away on its own after a few days.
The recommended dose of beta-alanine is 2-5 grams per day. Beta-alanine can be taken in divided doses throughout the day or as a single dose before exercise.
If you are considering taking beta-alanine, it is important to talk to your doctor first. Beta-alanine may not be suitable for everyone, especially people with certain medical conditions.
Where to find beta-alanine
Beta-alanine is found in small amounts in some foods, such as red meat, poultry, and fish. However, it is not possible to get enough beta-alanine from food to reach the recommended daily dose. Therefore, most people who want to take beta-alanine will need to do so through supplementation. You can find it plenty of our preworkout options!
Beta-alanine supplements are available in a variety of forms, including powders, capsules, and liquids. When choosing a beta-alanine supplement, it is important to look for one that is high quality and contains a pure form of beta-alanine.