Beta-alanine is an amino acid that can be taken to delay muscle fatigue during exercise, and improve overall physical performance in athletes or anyone performing high-intensity physical activities.
This supplement can be taken with the amino acid histidine to increase the levels of carnosine in muscles. Carnosine is a substance that reduces the acidity of muscle cells, which can help to ward off muscle fatigue.
Beta-alanine is naturally produced by the liver and is found in some foods, such as chicken, fish and beef, but it is also also sold in the form of capsule or powder supplements. This substance can be taken alone or combined with other supplements, such as creatine, caffeine or arginine.
Health benefits
Beta-alanine supplements have an ergogenic effect and can be taken to improve physical performance in athletes or anyone performing high-intensity physical activities. It helps to delays muscle fatigue during exercise.
Beta-alanine supplements can also be prescribed to decrease neuromuscular fatigue in the elderly. This is a common age-related condition that can be caused by muscle wasting or abnormalities in how neurons and muscle fibers communicate.
Supplementation with beta-alanine can also promote muscle mass gain, however, more long-term studies are needed to prove the possible benefits of this supplement on body composition.
Also recommended: 8 Best Supplements for Muscle Growth tuasaude.com/en/best-supplements-for-muscle-growthCan beta-alanine help with weight loss?
Beta-alanine generally does not lead to weight loss, as it does not increase metabolism, promote fat burning or control appetite.
To lose weight, your are advised to maintain a calorie deficit through a healthy and varied diet, and to exercise regularly. Read more about a weight loss diet to get you started.
How to take
To obtain the benefits of beta-alanine, you are advised to take 2g of this supplement, 2 to 3 times a day for at least 4 weeks. This supplement can be taken at any time of the day, before or after training, or with meals.
Possible side effects
Some people who take beta-alanine supplements may experience tingling in the face, neck or back of the hands. This may last for about 60 to 90 minutes after taking this supplement, as it may activate sensory neuron receptors in the skin.
Contraindications for use
In general, the use of beta-alanine supplements is safe for use in healthy adults when taken within recommended doses.
Pregnant or breastfeeding women, as well as children or people with chronic illnesses, should only use beta-alanine supplements as approved by a doctor. This is because there are still no studies that confirm the safety of this supplement in these populations.