Beta Alanine Supplement For Muscle Growth For Review

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Beta-Effects Alanine's on Exercise Performance

 Beta-Effects Alanine's on Exercise Performance

Beta-alanine is a non-essential beta-amino acid, but in the worlds of performance nutrition and bodybuilding, it has quickly become anything but non-essential. It has risen to prominence thanks to claims that it boosts muscle carnosine levels and increases the amount of work you can do at high intensities. It's also known as CarnoSyn, which is a trademarked name.

Beta-alanine is also known for producing a tingling sensation, which you may have experienced—and possibly freaked out about—the first time you tried a beta-alanine-containing pre-workout supplement.

Beta-alanine has unique chemical properties that must be understood before it can provide real performance benefits. It could also have a unique push-pull relationship with our old pal taurine, which should be considered.

Beta-alanine may become a permanent fixture in your nutritional arsenal. I'm here to give you the scientific information you need to decide if it's right for you.

What is it, exactly, Beta-alanine ?

Beta-alanine, also known as 3-aminopropionic acid, is a naturally occurring beta-amino acid that is found in the histidine dipeptides carnosine and anserine, as well as in vitamin B5, also known as pantothenic acid. Beta-alanine is a structural hybrid of the powerful neurotransmitters L-glycine and GABA, which may explain why users claim to get a caffeine-like effect from it. Beta-alanine is even gaining support among scientists for being classified as a neurotransmitter secondarily.

Beta-alanine can be produced in your body in at least three different ways. It can be formed as a secondary byproduct of the conversion of L-alanine to pyruvate, or it can be released during the breakdown of histidine dipeptides like carnosine or anserine. Beta-alanine can also be produced during digestion when intestinal microbes remove a carbon atom from L-aspartate, releasing beta-alanine as well as CO2. But don't tell Al Gore; he'll try to persuade you to pay a fee for increasing your carbon footprint.

Beta-alanine enters skeletal muscle from the bloodstream via a beta-alanine and taurine transporter that is dependent on sodium and chloride availability when taken as a dietary supplement. It binds with the essential amino acid L-histidine to form the dipeptide carnosine once it enters a skeletal muscle cell. That's when the real fun starts.

So, what exactly does it do?

The ability to raise muscle carnosine concentrations is the primary sports benefit of beta-alanine supplementation. Beta-alanine is the limiting amino acid in carnosine synthesis, so its presence in the bloodstream correlates with muscle carnosine levels.

Every study that has used beta-alanine to supplement human subjects has shown a significant increase in muscle carnosine. This is in contrast to other well-known supplements like creatine, which have distinct responders and non-responders. But beta-alanine isn't just useful; it's also effective. Beta-alanine supplementation has been shown to boost muscle carnosine levels by up to 58 percent in four weeks and 80 percent in ten weeks.

You might be wondering what makes carnosine so special. This peptide is one of your muscles' first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise, in addition to being a powerful antioxidant. This increase in H+ causes a significant drop in pH within muscle cells, which has a negative impact on enzyme function and muscle excitation-contraction coupling events, which are necessary for high-intensity output to continue. Simply put, a decrease in muscle pH is a major cause of muscle fatigue.

A high percentage of Type II fast-twitch muscle fibers is also linked to muscle carnosine concentration. Sprinters and natural muscle freaks have higher levels of muscle carnosine as a result of this. Men's muscle carnosine concentrations are also higher than women's, owing to the fact that the enzyme that breaks down carnosine is more active in women.

Where Does Beta-Alanine Come From?

The foods you eat provide very little free-form beta-alanine. The majority of it is found in the dipeptides carnosine, anserine, and balenine, which all help to increase beta-alanine availability when broken down during digestion. You get these from animal proteins in your diet unless you're a vegetarian. Pork and beef, in particular, are good sources of carnosine, whereas tuna and venison are high in anserine.

How closely is carnosine linked to being a carnivore? Carnosine synthase (the enzyme that makes carnosine) expression has been shown to be significantly reduced in response to a vegetarian diet for only five weeks. Muscle carnosine concentrations in vegetarians are significantly lower than in their carnivorous or omnivorous counterparts, as one might expect.

In addition to being available on its own, beta-alanine is a common ingredient in many pre-workout supplements. When buying a beta-alanine supplement, look for the CarnoSyn® brand name on the label.

Natural Alternatives International, Inc. holds the patent on the beta-alanine manufacturing process, and its product is the only one that is protected by use patents and has been shown to be effective in multiple research trials.

If you don't see CarnoSyn® on the label, be cautious! It's possible that you're taking regular L-alanine or something else entirely.

What Are The Physique And Performance Applications?

If you're looking for a boost in short-to-medium-term high-intensity muscle performance, beta-alanine is one of the few supplements that has consistently delivered.

Beta-alanine appears to be the most effective supplement for supporting exercise that lasts longer than 60 seconds. It has not been shown to be significantly or consistently effective in shorter bouts of exercise, when the ATP-phosphocreatine energy system is most in use.

In one of the earliest studies on beta-alanine and human athletic performance, for example, subjects were given a placebo, 20 g of creatine monohydrate per day, 800 mg of beta-alanine Alternatively, the same dose of beta-alanine plus 20 g of creatine monohydrate four times per day. In a four-minute all-out cycling test, the two groups receiving beta-alanine had significantly higher maximum power output than those receiving the placebo or only creatine. The first and fourth minutes of cycling showed the most significant improvement.

Beta-alanine has been suggested to increase muscle power output, strength, training volume, high-intensity exercise performance, and peak oxygen uptake since that early trial (aerobic capacity). Recently, players who took 3.2 g of beta-alanine per day for 12 weeks during a competitive soccer season saw a 34.3 percent improvement in performance, compared to a -7.6 percent improvement in those who took a placebo. When all subject responses were analyzed, those who took beta-alanine improved by a range of 0 to 72.7 percent, while those who took the placebo improved by a range of -37.5 to +14.7 percent.

In a similar study, researchers from the United Kingdom found that taking six grams of beta-alanine (1.5 g, four times per day) for four weeks increased amateur boxers' punch force by 20 times and punch frequency by four times when compared to a placebo. The effects of beta-alanine were insignificant when long rest periods (2-5 minutes) were provided between sets of a high-intensity strength training session.

For high-intensity bodybuilding-style training, HIIT or interval training, CrossFit, or all-out 1-5 minute bouts to exhaustion with short rest periods of less than 2 minutes, I would recommend a high-intensity bodybuilding-style training program, HIIT or interval training, CrossFit, or all-out 1-5 minute bouts to exhaustion, with short rest periods of less than 2 minutes. the effects of beta-alanine to be most noticeable.

When is the best time to take it?

Beta-alanine can cause an immediate stimulant response, making it a good candidate for pre-workout consumption. You might already be doing it this way if you take a pre-workout supplement. The performance benefits of beta-alanine, on the other hand, are based on increasing muscle carnosine concentrations over time. As a result, the time of day you consume beta-alanine isn't nearly as important as consuming beta-alanine consistently throughout the day.

The composition of your muscle fibers and the amount of muscle carnosine you have when you start taking beta-alanine supplements appear to have no bearing on how you respond to it. Similarly, the size of individual doses does not appear to have an impact on the maximum amount of muscle carnosine you can achieve. The final muscle carnosine concentration that you can achieve is affected by the total dose over time.

Because of the long clearance time of elevated muscle carnosine concentrations, the dose response to beta-alanine increases exponentially over time. When you supplement with beta-alanine to increase your carnosine concentration, those elevated levels have been shown to drop by two percent every two weeks once you stop supplementing.

What should I do with it?

When taking beta-alanine supplements, I recommend taking taurine as well. Taurine is an underutilized super-nutrient that is critical for neuromuscular, cognitive, and lung function, as well as blood glucose utilization and antioxidant activity. Because beta-alanine and taurine compete for uptake and the concentration of one affects the concentration of the other, it's only common sense to consume one while dosing the other.

Let's get specific if common sense isn't enough for you. High-dose beta-alanine use in the absence of dietary taurine has the potential to cause health and performance problems in the long run. In mice, data suggests that pushing either supplement in the absence of the other can result in performance declines in neurological and neuromuscular tests. Because serotonin production was harmed by beta-alanine, the result was an angiogenic (stress-inducing) response.

Other research in rats suggests that significant taurine deficiency reduces nitric oxide production and response in response to chronic, high-dose beta-alanine. However, no long-term studies on the likelihood of such problems in humans in response to standard beta-alanine dosing have been conducted.

Apart from taurine, what you stack with beta-alanine is largely determined by your objectives. Remember that beta-alanine works best when you do high-intensity exercise that lasts at least 1-5 minutes. If you want to improve your exercise performance in less than 60 seconds, look for ingredients that support the ATP-PCr energy system. Creatine, oral ATP, caffeine, and betaine are among them.

In addition to carbohydrates, BCAAs, glutamine, citrulline, and Co-Q10, consider adding ingredients like DL-malate and similar energy system intermediates like alpha-ketoglutarate, citrates, and aspartates if you're training for sports.

Is It Necessary to Schedule My Consumption?

Based on the evidence, I don't think cycling beta-alanine is necessary as long as you're also supplementing with taurine.

If you don't take taurine supplements, it's a good idea to cycle your beta-alanine every now and then. Because taurine uptake is only influenced by increases in plasma beta-alanine, and muscle carnosine levels can remain elevated for up to three months after stopping beta-alanine supplementation, a 4-9 week "on" to 4-9 week "off" cycling strategy should allow you to reap the performance benefits of beta-alanine on a consistent basis. However, this is just speculation on my part, and if you just supplement with taurine, it's a moot point.

The lack of human performance studies evaluating the effects of beta-alanine beyond 12 weeks complicates the task of determining dosing duration and/or cycling direction. It's unclear whether muscle carnosine concentrations will continue to rise after that or if a ceiling will be reached. Furthermore, because muscle carnosine clearance is so slow, more research is needed to determine what carnosine concentration increases are required to see significant performance improvements.

To put it another way, is an increase in muscle carnosine of 80% more effective than a 50% increase in muscle carnosine? Is cycling beta-alanine beneficial or necessary after reaching a certain level of muscle carnosine concentration? We can only offer general guidelines in the long run until we have answers to these questions.

Are There Any Negative Consequences?

The dosing regulator for beta-alanine is built-in. When you first tried a pre-workout supplement containing beta-alanine, you might remember feeling it in your neck or arms.

Acute paresthesia is the medical term for this "pins and needles" sensation. On the scalp or ears, it can cause a burning, itching, or flushed sensation. Beta-alanine doses greater than 800 mg, which is less than half the amount in a single scoop of some popular pre-workout supplements, have been reported to cause moderate to severe paresthesia that lasts 60-90 minutes. The parasthesia effect was reported to be significant and severe in one study in which subjects consumed 3 grams of beta-alanine in one dose.

If paresthesia is a concern, I would suggest limiting your initial intake to no more than 800-1200 mg of beta-alanine every 3-4 hours for at least four weeks. This will be sufficient to reap the performance benefits of the supplement.

Blood concentrations will rise faster if you take beta-alanine on an empty stomach, but you'll be more likely to experience the paresthesia side effects. Additionally, when beta-alanine is consumed on an empty stomach, consumers who use it for its stimulant response report more consistent effects. If you're only taking beta-alanine for its performance benefits, however, this is less of an issue because every dose of beta-alanine simply adds to the previous dose's raising of muscle carnosine concentrations, regardless of whether it's taken with or without food.

Last Word

Beta-alanine is an ingredient I strongly recommend athletes keep in their arsenal because it is probably the most consistently effective performance-enhancing supplement to hit the sports nutrition market since creatine.

Time and more research will help us fine-tune dosing and delivery, giving us a better understanding of beta-long-term alanine's safety and effectiveness, as well as which ingredients may enhance its benefits. For the time being, there is sufficient evidence to suggest that athletes, particularly vegetarians, ectomorphs (hard gainers), and women, can benefit from regular beta-alanine consumption.

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