It doesn’t matter if you’re a serious athlete preparing for competition, a fitness enthusiast trying to break your own personal records, or a new to strength training – proper nutrition and supplementation will help you reach your goals. Is it be possible to support increased work volume, so you could get that additional rep in? Due to its ability to help fight muscle fatigue, beta-alanine has become a popular performance ingredient in athletes. Is it for everyone?
Beta-alanine is a non-essential amino acid that the body can actually produce itself, which is why it does not necessarily have to be taken in through the diet. The amino acid occurs mostly in animal foods, such as beef, chicken, fish, and chicken broth. before, whereby the content of beta-alanine in beef is particularly high.
Beta-alanine is becoming increasingly popular with athletes. Experts suspect that beta-alanine can improve muscle performance and endurance and prevent symptoms of fatigue. Beta-alanine is often included as a component in food supplements, but the non-essential amino acid is also often taken as a single supplement because it is expected to have many positive effects.
First and foremost, beta-alanine is an important building block that is needed in addition to histidine for the formation of carnosine. Carnosine, in turn, is an important substance that can act as a so-called acid buffer in the muscles. This means that carnosine can alleviate the negative effects of lactic acid, which include premature signs of fatigue and “classic” muscle soreness. Provided that there is enough beta-alanine in the muscles to be able to produce carnosine at all.
Since beta-alanine acts as an acid buffer and is intended to delay or prevent symptoms of fatigue as a result of hyperacidity, the amino acid can basically be of interest for every type of sport. Due to the effect of beta-alanine, it is currently assumed that the amino acid can contribute to an increase in physical performance, so that athletes, for example, can cope with more repetitions or run a longer distance and thus increase the training volume.
In bodybuilding and weight training, this could result in better muscle building and strength performance, while endurance athletes may be able to increase their cardiovascular fitness. Beta-alanine is often combined with creatine to improve performance under particularly intense loads and to gain strength, endurance, and muscles.
Beta-alanine is available both as a powder and as capsules, whereby capsules are much easier to dose. Experts recommend 3 to 5 grams of beta-alanine per day, although athletes should always follow the manufacturer’s recommendations. Beta-alanine is best taken before training, on non-training days it is enough to take it with a meal.
CarnoSyn® is the only worldwide patented and scientifically proven beta-alanine supplement. Based on a series of scientific studies and research, experts concluded that CarnoSyn® beta-alanine is the most effective way to increase body carnosine levels, leading to numerous health benefits. Beta-alanine CarnoSyn® is the highest quality beta-alanine available today. You can find it in many supplements and pre-workout products.
As a dietary supplement, beta-alanine can be beneficial in bodybuilding, strength, and fitness sports as well as endurance sports. As a building block for carnosine, beta-alanine should act as an acid buffer and prevent symptoms of fatigue caused by increased lactate formation as a result of intense physical stress. This in turn can have a positive effect on physical performance and muscle building.
Is it the best pre workout ingredient out there? Well, that depends on you and your goals. But it is one of the most effective, popular, and widely available.