Beta-Alanine is an amino acid that contains dipeptides which include anserine, balenine, and carnosine. Most of the beta-alanine is ingested when we ingest the dipeptides carnosine. The presence of beta-alanine in the bloodstream improves physical performance and capacity building.
1. Beta-Alanine Preserves Muscle Mass
Beta-alanine is known to help athletes maintain intensity during intense workouts and sports and also helps in fat loss. Typically, muscle loss accompanies fat loss but an intake of beta-alanine improves overall body condition. The combination of high-intensity workouts and beta-alanine has shown to improve lean muscle mass while resulting in a drop in fat loss.
A combination of beta-alanine and high-intensity cardio leads to significant improvements in muscle gain or maintenance and fat loss.
2. Beta-Alanine Delays Fatigue While Exercising
Training at higher intestines leads to the accumulation of hydrogen ions which leads to a lower blood pH level and contributes to exhaustion and fatigue. Beta-alanine helps to produce carnosine in your body which helps buffer hydrogen ions. This facilitates you to work out for longer periods and at higher intensities.
3. Beta-Alanine Can Heighten Tactical Skills
Carnosine is found in the skeletal muscle and also in the brain. Taking beta-alanine supplements increases the levels of carnosine in the body which has the similar effect of decreasing fatigue and promoting energy levels to the brain and skeletal muscles.
This means that people who are engaged in activities that require tactical skills are able to not only stay more energetic but also remain clear-headed in intense activities.
4. Beta-Alanine Helps To Increase Training Volume
One of the most effective ways to build muscle and increase strength is by gradually increasing training volume over time by doing additional reps, finishing more sets and adding more weight on the bar. As with cardio-effects, beta-alanine helps weight trainers to increase weight performance and delay fatigue during workouts. Greater training volume contributes to superior physical and mental health.
5. Beta-Alanine Helps Creatine Work Better
Creatine is a natural substance found in the muscle cells which helps muscles produce energy during high-intensity or heavy lifting exercise. Creatine is stored in the form of phosphocreatine which helps the body produce and store body energy known as ATP. Combining beta-alanine and creatine, therefore, results in efficient bodybuilding muscle and fat loss reductions while helping athletes maintain high endurance levels.
Risks of Beta-Alanine Supplements
• Taking large doses of beta-alanine can cause skin tingling and flushing of the face. These symptoms typically subside after about an hour.
• The safety of beta-alanine has not been established for pregnant and breastfeeding women, children and people who are suffering from particular ailments or conditions. Beta-alanine may also negatively interact with drugs used for erectile dysfunction and heart medications.
• Beta-alanine is a dietary supplement which is treated as a food product and not a drug. Manufacturers of supplements are therefore not compelled to show evidence that their products are effective or safe before marketing and selling to the market. It is important therefore to discuss with your doctor before taking beta-alanine.