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Beta-alanine is very popular supplement among athletes (especially bodybuilders, triathlonists, cyclists and runners) and exercising enthusiasts. Beta – alanine is recommended by nutritionists, scientists as well as athletes by themselves who truly appreciate its effects. Its main tasks include delaying the feeling of fatigue in the muscles during exercise. What’s more, beta – alanine supports muscle regeneration and increases their endurance! Does it really work?
What is beta – alanine?
Is one of the amino acids that is involved in the construction of proteins and, together with l-histidine is part of carnosine. What is carnosine? A compound with a wide range of biological activities, The higher the level of carnosine in muscles the lower the level of muscle acidification and the later feeling of fatigue. Taking beta – alanine daily not only increases endurance (also during high-intensity exercises), but also supports the work of muscles and accelerates their regeneration. Its positive impact has been confirmed by many independent research centers,and its composition and properties have been carefully tested.
Does it work?
One study on 39 men found that after six weeks of taking beta – alanine, TTE (Total Exhaustion Time) increased by 19% during high-intensity interval training (HIIT). The scientists’ conclusion was one – beta – alanine supplementation may reduce the concentration of lactic acid in the muscles durin exercise, and thus may improve the results in athletes [1].
In another study, 18 rowers who were supplemented with beta – alanine for seven weeks performed 4.3 seconds better in the 2000 meter race (lasting more then 6 minutes) then the placebo group [2].
So, does beta – alanine work? Of course! What’s more, it also has antioxidant, immune boosting and anti-aging properties. Although excessive amounts of it can cause skin tingling (paraesthesia), beta – alanine is considered a safe and effective suplement to improve exercise performance.
[1] https://pubmed.ncbi.nlm.nih.gov/22973486/
[2] https://pubmed.ncbi.nlm.nih.gov/20671038/
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