Beta Alanine. You hear it often if you work out and take supplements. You also hear that beta-Alanine is a supplement for people with a goal to improve their training performance, endurance, and increase lean muscle mass. In this article, we will explain to you what it is, and what it is about beta alanine that should
interest you as an athlete. First of all, let’s address what it is.
What Is Beta Alanine?
Put simply, beta-alanine is a non-essential amino acid. Non-essential amino acids are made by the body, so they don’t have to be supplied by food. An amino acid is converted to other chemicals that affect muscle.
What Does Beta-Alanine Do?
Beta-alanine combines itself with another form of amino acids called “histidine” and produce a Dipeptide (a combination of 2 amino acids) called Carnosine. Carnosine controls/suppresses workout exhaustion by delaying the effect (we call it ‘buffering’) of hydrogen ions (H+). Have you ever had a burning muscle pain so bad that you couldn’t continue? Well, it’s the direct result of Hydrogen Ions (H+). Therefore, by taking beta-alanine or carnosine as a supplement, you can limit the effect of H+. In other words, beta alanine aids you in doing more reps!
How Should I Use Beta Alanine?
If you want to maximize the result from beta alanine supplementation, combine it with high-intensity training. Do high reps (10-15 reps) and take a shorter break (30-60 secs). Drop set, superset workouts, or any reps with shorter rest will be most effective in packing on muscles. Doing so will buffer the H+ development, keep a decent level of pH, and enable you to work on more and more reps. When should you take beta alanine? Take 1-1.5 grams before and after workout.