Table of contents:
- What is Beta Alanine
- Who should try beta-alanine
- Who doesn't benefit from beta-alanine
- Is Beta Alanine Safe
- How to take beta-alanine
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Say no to rapid muscle acidification.
What is Beta Alanine
Beta-alanine is a nonessential amino acid 1. G. M. Brisola, A. M. Zagatto. Ergogenic Effects of β-Alanine Supplementation on Different Sports Modalities: Strong Evidence or Only Incipient Findings? / Journal of strength and conditioning research
2. Dietary Supplements for Exercise and Athletic Performance / The Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), which is produced in the liver and is present in small doses in animal products. In sports nutrition, it comes in the form of tablets or powder.
Beta-alanine supplements take 1. G. M. Brisola, A. M. Zagatto. Ergogenic Effects of β-Alanine Supplementation on Different Sports Modalities: Strong Evidence or Only Incipient Findings? / Journal of strength and conditioning research
2. R. M. Hobson, B. Saunders, G. Ball. Effects of β-alanine supplementation on exercise performance: a meta-analysis / Amino Acids to delay muscle fatigue during prolonged intense work.
When you do hard exercise for a long time, burning and pain build up in the muscles. They become weaker, and then they stop shrinking altogether - a refusal occurs.
This is because in the process of intense work, the body switches to an oxygen-free mode of energy production. Because of this, hydrogen ions (H +) accumulate in the muscles, the pH balance shifts to the acidic side, and acidosis, or "acidification" occurs.
Certain organic compounds are able to partially neutralize hydrogen ions and thus delay muscle failure. Beta-alanine intake can increase R. C. Harris, M. J. Tallon, M. Dunnett. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis / Amino acids, the amount of one of these substances - L-carnosine - is 64-119% of the original level, which will help to work longer at high intensity. True, this happens only under certain conditions.
Who should try beta-alanine
According to research, beta-alanine intake improves 1. C. Sale, B. Saunders, S. Hudson. Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity / Medicine and science in sports and exercise
2. A. Baguet, J. Bourgois, L. Vanhee. Important role of muscle carnosine in rowing performance / Journal of Applied Physiology results of 800-1500 meters races, 2000 meters rowing and 100-200 meters swimming.
It can also help with high-intensity interval training like CrossFit. However, it all depends on the time of work and rest. The best supplement helps R. M. Hobson, B. Saunders, G. Ball. Effects of β-alanine supplementation on exercise performance: a meta-analysis / Amino Acids for those who exercise for 30 seconds and then rest for about three minutes.
In general, it is considered R. M. Hobson, B. Saunders, G. Ball. Effects of β-alanine supplementation on exercise performance: a meta-analysis / Amino Acids that the most powerful supplementation effect can be obtained with exercise durations from 1 to 4 minutes.
Despite the proven effectiveness, miracles from the supplement should not be expected. As a rule, the reception of beta-alanine is provided by R. M. Hobson, B. Saunders, G. Ball. Effects of β-alanine supplementation on exercise performance: a meta-analysis / Amino Acids only a small increase in performance - 2.85%, although in some scientific works 1. C. Sale, B. Saunders, S. Hudson. Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity / Medicine and science in sports and exercise
2. C. A. Hill, R. C. Harris, H. J. Kim. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity / Amino Acids are more impressive numbers: 12-16% after 4-10 weeks of use.
Who doesn't benefit from beta-alanine
Beta-Alanine Will Not Help R. M. Hobson, B. Saunders, G. Ball. Effects of β-alanine supplementation on exercise performance: a meta-analysis / Amino Acids for those looking to build faster or gain weight in strength training.
Short sets of strength development end long before the hydrogen ions have time to accumulate in the muscles, so the effect will be zero. Better pay attention to protein and creatine.
Beta-alanine does not affect overall endurance, for example, on performance in long-distance running or other not very intense work, during which the muscles do not acidify. So if you're looking to run a marathon, don't waste your money on this supplement.
Is Beta Alanine Safe
Overall recognized by Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jager R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International Society of Sports Nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition is safe at 1, 6–6, 4 grams per day for 8 weeks. Although in some studies B. Saunders, V. DE Salles Painelli, L. Farias DE Oliveira. Twenty-four Weeks of β-Alanine Supplementation on Carnosine Content, Related Genes, and Exercise / Medicine and science in sports and exercise, athletes drink beta-alanine for much longer - up to 24 weeks - and have no side effects.
Some studies indicate that taking more than 800 mg or 10 mg per 1 kg of body weight at a time can be Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jager R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International Society of Sports Nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition cause paresthesia - a tingling or burning sensation of the face, neck, back of the arms or body. The unpleasant sensations last from 60 to 90 minutes, do not cause pain and are not dangerous to health.
To prevent side effects, Dietary Supplements for Exercise and Athletic Performance / The Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH) are recommended to divide the daily dose into several doses (no more than 2 g at a time) and consume beta alanine with food.
It is also advised to try the supplement in the form of a slow-release pill. They not only prevent J. Decombaz, M. Beaumont, J. Vuichoud. Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia / Amino Acids paresthesia when taken 1, 6 g at a time, but also reduce the excretion of beta-alanine in the urine by 70%.
How to take beta-alanine
The instructions for the beta-alanine powder or tablet indicate the recommended dose. As a rule, it is 3.2 g of an amino acid per day.
In general, Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jager R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J are recommended to increase performance. International Society of Sports Nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition Consume 4-6 grams of supplements and do so regularly for at least two weeks, but more is better.
Muscle L-carnosine levels will not rise instantly. Therefore, the longer you drink beta-alanine, the greater the effect.
For example, two weeks of beta-alanine intake at a dose of 1.6 g per day increases G. M. Brisola, A. M. Zagatto. Ergogenic Effects of β-Alanine Supplementation on Different Sports Modalities: Strong Evidence or Only Incipient Findings? / Journal of strength and conditioning research the content of muscle carnosine is only 8-11%, and 4 weeks at 6, 4 g supplements per day increase R. C. Harris, M. J. Tallon, M. Dunnett. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis / Amino acids is already at 64%.
In the first month of intake, the amount of L-carnosine increases rapidly, then slows down, but does not stop at all. Thus, in one study B. Saunders, V. DE Salles Painelli, L. Farias DE Oliveira. Twenty-four Weeks of β-Alanine Supplementation on Carnosine Content, Related Genes, and Exercise / Medicine and science in sports and exercise 18 weeks of beta-alanine at 6.4 grams per day increased dipeptide levels by 119%.
L-carnosine is excreted as slowly as it grows, which is good. Three weeks after stopping the intake, the level of carnosine decreases R. M. Hobson, B. Saunders, G. Ball. Effects of β-alanine supplementation on exercise performance: a meta-analysis / Amino Acids by 30%, and only returns to baseline after 9 weeks.
Thus, you can drink it in courses with long breaks and not worry about your strength endurance.
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