According to evidence, beta-alanine may assist in preventing fatigue and enhance athletic performance. Many athletes and fitness fanatics use it as a supplement. Let’s look at these benefits in detail.
The effect of beta-alanine on endurance performance.
A study published in Frontiers in Physiology suggests that using beta-alanine supplements may improve exercise endurance. Sixteen athletes were given either five gms of a supplement containing beta-alanine or a placebo for 23 days. Participants ran a time trial over 10 kilometers (6.2 miles) on the first and end days of the study.
Everyone who participated in the trial finished the identical exercise regimen, regardless of whether they were taking beta-alanine or a placebo. Researchers discovered the following: Besides helping the runners’ time trial, beta-alanine also markedly reduced lactate concentration compared to the control group.
In other words, adding beta-alanine that is high quality to your workout regimen can help you become more tenacious. This is likely because beta-alanine contributes to increased muscle carnosine levels, inhibiting lactic acid accumulation.
The effect of beta-alanine on exercise performance
The Journal of the International Society of Sports Nutrition published a study that suggested adding beta-alanine to supplements improves athletic performance. Twelve good-health older adults participated in the trial and received either beta-alanine or a placebo for four weeks. Beta-alanine-treated subjects had higher exercise capacity than the control group.
Additionally, those who took beta-alanine supplements experienced significant increases in endurance during their workouts, allowing them to exercise for longer than those in the placebo group. In simple words, beta-alanine quickly helps you work out longer and harder.
The effect of beta-alanine on high-intensity interval training exercises
Exercise at a high intensity can improve strength while reducing fat, which is suitable for body composition. However, while effective, HIIT workouts may be tiresome, as every athlete knows. Beta-alanine supplements help postpone the start of muscular exhaustion, allowing you to train harder and longer.
Beta-alanine supplementation significantly increased individuals’ time to exhaustion, ventilatory threshold, and training volume in placebo-controlled research compared to the group receiving a placebo. According to the study, beta-alanine significantly improves HIIT training performance and lean body mass.
The effect of beta-alanine on strength gain
A study suggests that using a beta-alanine pre-workout supplement may boost gym gains. Participants received either beta-alanine or a placebo during a five-week resistance training regimen. Throughout the trial, both groups engaged in strength training activities such as squats, step-ups, and leaping lunges.
Athletes who used beta-alanine nutritional supplements had more substantial training gains than those who took a placebo after five weeks. They specifically boosted their training volume, power output, and one-rep maximum.
Dosage of beta-alanine that is high quality
The body contains the non-essential amino acid beta-alanine. During strenuous exercise, beta-alanine stimulates muscle carnosine synthesis, increasing the muscle tissue’s ability to act as a buffer against the development of lactic acid.
Increased endurance, faster sprints, greater exercise tolerance, and strength gains are just a few of the health advantages of beta-alanine supplementation. Take 2,400–5,000 mg of beta-alanine before working out to raise muscle carnosine levels to maximize effects.