Beta-alanine is a non-essential amino acid that is produced naturally in the body. It is also found in small amounts in some foods, such as red meat, poultry, and fish. Beta-alanine is best known for its ability to boost athletic performance. And it's one of the top 5 supplements proven by science and years of experience to actually work. Check out our article on 5 Supplements That Actually Work.
How does beta-alanine work?
Beta-alanine is a precursor to carnosine, a compound that helps buffer acid buildup in the muscles. When muscles produce energy, they release lactic acid as a byproduct. Lactic acid buildup can cause muscle fatigue and soreness. Carnosine helps to neutralize lactic acid, which can help to delay fatigue and improve performance during high-intensity exercise.
What are the benefits of beta-alanine supplementation?
Studies have shown that beta-alanine supplementation can improve performance in a variety of high-intensity activities, including sprinting, weightlifting, and high-intensity interval training (HIIT). Beta-alanine supplementation has also been shown to increase muscle carnosine levels, which can lead to improved performance over time.
How much beta-alanine should I take?
The recommended dose of beta-alanine is 2-5 grams per day. It is important to start with a low dose and gradually increase the dose over time to avoid side effects, such as the tingling sensation known as "paresthesia."
When should I take beta-alanine?
The best time to take beta-alanine is 30-60 minutes before exercise. This will give your body time to absorb the supplement and produce more carnosine.
Is beta-alanine safe?
You should always consult your physician before starting a new supplement, but beta-alanine is generally considered safe for most people. Some people may experience side effects, such as tingling in the skin, flushing, and headache. These side effects are usually mild and go away on their own.
Is beta-alanine legal?
Beta-alanine is legal and unregulated in the United States. However, it is important to note that some countries have banned or restricted the use of beta-alanine.
Overall, beta-alanine is a safe and effective supplement that can improve athletic performance. If you are looking for a way to boost your performance during high-intensity exercise, beta-alanine may be a good option for you.
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