The body creates the non-essential amino acid beta-alanine. However, it’s also offered as a supplement. Increasing muscle carnosine levels is one of its primary purposes. Carnosine buffers the acidity in muscle, which is caused by high-intensity exercise.
During a strenuous workout, lactic acid builds up in the muscle. Muscle pH levels fall as lactic acid production rises, and your performance may suffer due to this decline. Carnosine mitigates lactic acid buildup and low PH levels, and on the other hand, beta-alanine boosts carnosine levels. Therefore taking beta-alanine that is high quality leads to higher carnosine levels, shortening the time it takes to fatigue during exercises.
Beta-alanine for muscle growth
The impact of beta-alanine on skeletal muscle has been the subject of numerous investigations. Numerous studies have discovered advantages in terms of muscular strength and power.
Let’s use a 2018 study in which thirty participants were involved. Each person participated in a five-week strength-training regimen. The supplementation dose for the intervention group was 6.4 grams of beta-alanine daily. The control group consumed a sugar pill.
Improvements in training were “significantly greater” for those taking beta-alanine. These improvements were better compared to the control. They produced more power at their peak. Additionally, their one-rep maximum (1RM) was stronger. Researchers concluded that they gained more strength as a result.
In a 2013 study, 20 men performed resistance training thrice weekly for eight weeks. Some of them took a supplement that had three components. Beta-alanine, branch-chain amino acids, and creatine monohydrate were the ingredients in the supplement. The rest served as the control group and received a placebo.
The supplemented group experienced bigger increases in strength after eight weeks. The researchers studied the results using the bench press exercise and found they gained more lean body mass than the placebo group.
An alternative study examined a combined program, particularly using beta-alanine supplementation. After three weeks, the participants also did high-intensity interval exercises and saw considerable VO2 improvements. Peak levels and usage were higher, and their lean body mass changed again after another three weeks. Combining these two techniques improved how effectively supplementation altered their body composition.
Beta-alanine has other advantages beyond muscle growth
Research has also shown that beta-alanine has advantages beyond increasing lean muscle mass. One study indicates that beta-alanine supplements can boost athletic performance and lessen neuromuscular exhaustion. It accomplished this by raising carnosine levels. As a result, it also limits the effects of oxidative stress.
You may exercise longer and harder by reducing muscular tiredness. It prepares you for more powerful muscle endurance even when engaging in strenuous physical activity. Your muscles can withstand more stress, increasing your exercise capacity.
Researchers wanted to know if beta-alanine affected muscular endurance, so they conducted a 2009 study. They found that the supplemented group had higher power outputs and a stronger sprint to the finish line.
Beta-alanine that is high quality
Beta-alanine may increase endurance during exercise by boosting the amount of carnosine in muscles, which controls the buildup of acids from exercise. According to research, high-quality beta-alanine is safe and efficient when used in the recommended amounts and is not anticipated to have any significant adverse effects.