I have noticed that I recover successfully between sets, which directly results in a better performance. Although I personally do not like this format, I think I'll stick to capsules.
Clinical studies have proven that Beta-Alanine favors the synthesis of carnosine and increases the pH value in muscle cells. This triggers a delay in the acidification of the organism, which stimulates the ATP, considerably delaying muscle fatigue, facilitating a greater muscle performance, longer physical training, and overcoming previous limits.
Here we have a dietary supplement that meets the expectations and the benefits that it promises. The efficiency of Beta-Alanine has been proven by major university studies conducted by experts, not only on cell cultures and animals but also with research carried out directly on people.
Therefore, we can ensure that there is scientific evidence that proves the efficiency of Beta-Alanine and that the results are totally reliable.
The scientific reasons endorse the efficiency of Beta-Alanine in a simple and practical way. This is the reason why we offer the benefits of Beta-Alanine here, without complex explanations.
Athletes who do strength exercises, bodybuilders, and those who practice weightlifting.
People who want to increase their muscle performance.
Runners, cyclists, footballers, and hockey players.
Those who train intensively in all kinds of exercises, and in strength and endurance sports.
Athletes who feel that they have reached their limits and are looking to take it to the next level.
Effects of Beta-Alanine
The improvement in physical performance normally develops two weeks after starting to consume beta-alanine, although for some people it will be noticeable from the very first week.
When we consume beta-alanine the levels of carnosine increase, which results in the improvement of physical performance. The most spectacular results are usually experienced after two or three weeks.
Recent researchers have proven that carnosine levels can increase its levels for a maximum of twelve weeks, which is the reason why it is recommended to use beta-alanine for at least three months, in order to optimise the levels of carnosine as much as possible.
Immediate benefits of consuming Beta-Alanine
Many users experience a strong vasodilatation (beating of the heart) upon consuming their first intake of beta-alanine. Beta-alanine increases the level of carnosine, which in turn stimulates the synthesis of nitric oxide, which is an additional benefit. Beta-Alanine also improves athletic performance.
How does Beta-Alanine work?
Most of the effects of beta-alanine derive from the fact that it accelerates the synthesis of an intramuscular dipeptide, called carnosine.
Carnosine is required for an efficient functioning of muscle cells. The intracellular buffer becomes more acidic during exercise (low pH). If you want your muscles to stay strong and to be able to train harder, you should try to maintain an adequate pH.
If this is not the case and your pH is below the optimal level, strength is reduced and you will begin to experience muscle fatigue. You may also notice that this happens when you have a burning sensation or a heaviness in the muscles.
In this case, the pH value of the muscles has dropped, causing an increase in hydrogen ions (H +) as a result of the energy used during the workout.
The breakdown of ATP and the consequent increase in the concentration of H + takes place in all of the organism's energy processes, but it is most frequent in the case of glycolysis and lactic acid. Lactic acid releases H + ions, which further increases the levels of H + and muscular exhaustion, due to the breakdown of ATP.
Wouldn't it be great if there was a dietary supplement that would allow us to train for longer?
If the muscles had higher levels of carnosine there would be no such problems. When the excess of H + is released and accumulates in large amounts, the muscles' pH value rapidly falls. Here is where carnosine can intervene.
As the muscle cells are flooded with hydrogen ions, the muscles feel a burning sensation. Carnosine absorbs H + naturally, and it is able to maintain an optimal pH, which will allow us to train more intensively and for a longer time.
The problem is that we have a limited amount of natural carnosine stored in our muscles. With the supply of a greater amount of carnosine through a dietary supplement, we can gain power and train for longer periods, which will increase muscle mass and a loss of body fat.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid and the only natural beta amino acid. Beta-alanine must not be mistaken for normal alanine.
The best natural sources of beta-alanine are the following dipeptides (carnosine, Anserine, and Balenin). These dipeptides are found in foods that are rich in protein such as chicken, beef, pork, and fish.
We consume most of beta-alanine through carnosine, since the other two dipeptides are not typically present in the Western diet.
However, dipeptides are not the only way in which our bodies can absorb beta-alanine, since it can be produced by the liver through pyrimidine nucleotides, which are divided into uracil and thymine, and then metabolised into beta-alanine and B-aminoisobutyrate.
Of course, you can also include beta-alanine dietary supplements in your diet. We will now show you a list of the benefits of beta-alanine, which are backed by prestigious university studies and which have been published in major scientific journals.
The benefits of Beta-Alanine, as confirmed by scientific studies:
Increases muscle strength
Allows you to train more intensively and for longer periods of time
Increases muscle mass
Delays muscle fatigue
Increases aerobic endurance
Improves sports performance
How much and how to consume Beta-Alanine
Research has shown that a daily intake between 3.2 and 6.4 grams of beta-alanine should be consumed to increase the levels of carnosine and to improve physical performance.
The most recent research has also shown that consuming 4-5 grams of beta-alanine daily generates a concentration of carnosine similar to that produced by a daily intake of 6.4 grams.
Based on these results, it is advisable to use 4 grams of beta-alanine per day, with an previous optional phase of 6 grams per day for two weeks at the beginning.
Note: To take full advantage of the effects of beta-alanine and its improvements in physical performance, it is crucial that the body has enough amounts of all the important nutrients for the synthesis of carnosine. For the formation of carnosine, the organism especially requires the cofactors L-histidine, vitamin B6, niacin, folic acid, and vitamin B12.
Side effects of Beta-Alanine
This is the first question we must always ask ourselves before using any dietary supplement. In this case, beta-alanine can be taken with full confidence in its safety.
Various studies have measured a wide range of biochemical, haematological, and hormonal markers in people who have been consuming beta-alanine for more than twelve weeks, and there have been no side effects of any kind.
Although the long-term effects cannot be guaranteed with a 100 percent confidence, the continuous intake of beta-alanine for twelve weeks is completely safe and lacks any side effects.
Studies on Beta-Alanine
The increase of carnosine levels triggered by beta-alanine is not merely a theory, rather it has been shown to be the case in many clinical tests in humans that haven proven, without any doubt, that it improves strength, endurance, and muscle mass. One of the most recent studies has even proven that beta-alanine can improve the erobic endurance and reduce body fat
How do we really know that Beta-Alanine increases carnosine levels?
Researchers have demonstrated the efficiency of beta-alanine by doing muscle biopsies in their clinical studies (taking a small sample of muscle tissue by using a hollow needle).
As a result, it has been confirmed that beta-alanine increases the concentration of carnosine considerably, between a 42-80%, depending on the intake and the duration of the trial.
Carnosine influences performance in multiple ways, but its role as an intercellular buffer agent is its most well-studied and relevant function, upon which we will focus in this article. Carnosine helps to stabilise the levels of pH in the muscle by absorbing the hydrogen ions (H +) that are released more quickly during exercise.
Beta-Alanine does not substitute creatine, since each substance acts differently: creatine is efficient to increase strength and to achieve a maximum performance. That is why both substances would make an ideal combination.
The studies on improvements in physical performance provided by Beta-Alanine are specifically focused on its ability to increase the levels of carnosine and the positive impact that it has as a buffering agent on the concentration of H + and the lowering of the pH levels in the muscles.
To understand how Beta-Alanine reduces pH in muscles, we must first understand how carnosine works. The benefit of Beta-Alanine is not a direct supply of power, but rather its ability to accelerate carnosine synthesis.
The increased levels of carnosine, through the intake of Beta-Alanine, is always effective, regardless of the type of exercise you do: be it running, weightlifting, intensive or endurance training. However, the greatest benefit is obtained through what is known as the glycolysis energy system.