Beta Alanine InformationBeta-alanine, with the molecular formula of C3H7NO2 and also known as 3-Aminopropionic acid, is a naturally-occurring nonessential beta amino acid. It is highly water-soluble.
What Is This Supplement?
Unlike α-Alanine, beta-alanine is neither utilized in biosynthesis for any of the major enzymes/proteins nor found in food sources like chicken and eggs, vegetables and dairy products. It is, however, produced in the body by the oxidation of dihydrouracil, carnosine and pantothenic acid. Also, beta-alanine is normally transformed into acetic acid.
What Does It Do? As previously implied, beta-alanine is not involved in enzyme production and protein synthesis unlike α-Alanine that performs both functions in addition to energy production. Instead, beta-alanine promotes intramuscular carnosine concentrations. As such, beta-alanine helps in improving energy levels, supporting optimum muscular endurance and enhancing athletic performance. And since beta-alanine obviously increases training endurance via high energy levels and muscle stamina, the probability for significant gains in muscle strength and size is increased over time. For example, one study discovered that a 10-week regimen of beta-alanine resulted in significant improvements in workout volume particularly on the bench press and the squat. In another study where beta-alanine was administered for 30 days in doses of 1.6 grams three times a day, completed reps increased by 22 percent.
For bodybuilders desiring to decrease their rest periods between sets, beta-alanine helps in faster recovery, longer workout periods and greater muscle gains. And then, there is the fact that overall calorie burn is also increased.
How Does It Work? During intense exercise, the body accumulates large amounts of hydrogen ions that lead to the build up of lactic acid. In turn, this produces acidosis, the state at which muscle inflammation and failure can be triggered. When acidosis does happen, your body loses more energy and feels more fatigue until you cease to exercise entirely. This is where carnosine and beta-alanine supplementation come in. On one hand, carnosine buffers muscle tissue against acidosis and, hence, delays muscular inflammation and fatigue. Thus, the more carnosine present in the body, the lesser chances for acidosis and the lesser likelihood of prematurely quitting the workout regimen. On the other hand, beta-alanine is one of the precursors of carnosine, the other one being histidine. However, the body produces more histidine than it does beta-alanine, which means that the bioavailability of carnosine is limited by the presence of beta-alanine. It is, thus, important to increase the levels of beta-alanine to maintain the beneficial effects of carnosine. Beta-alanine supplementation is recommended simply because one cannot ingest carnosine by itself. Noticeable results of the supplementation manifest after 12 weeks of regular use.
What Is The Suggested Dosage? Before using beta-alanine supplements, or any supplements for that matter, physician consultation is strongly recommended. Following suggested manufacturer's dosage is highly advised as safety is still of utmost importance in athletic training. Most beta-alanine supplement manufacturer's recommend taking it in two stages. First, the loading phase of 6 grams in 2-3 daily doses for 6 days and then, second, the maintenance phase of 3 grams 3 times daily. At first, mild side effects like mild tingling sensation and skin flushes can be experienced. These symptoms will often go away by themselves and are often a sign that the supplements are working. And it also helps to lower the daily dosage with the help of a licensed medical practitioner.
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