According to studies, beta-alanine supplementation is very effective in increasing carnosine levels which act as a buffer against lactic acid accumulation, the main cause of fatigue during physical performance. Beta-alanine is a natural amino acid in the body that combines with another nonessential amino acid called histidine to form carnosine stored on the skeletal muscles.
Therefore taking beta-alanine supplements means more carnosine levels in the muscles. More carnosine in the muscles prevents muscle acidity, delays exhaustion, increases workout volume and improves muscular endurance. Here is a deeper look at the benefits of beta-alanine.
It delays muscle fatigue.
It is normal to feel a burning sensation in the muscles during high-intensity training, often followed by fatigue. The accumulation of hydrogen ions is what causes lactic acid burn when training. During exercise, lactic acid comes from the build-up of hydrogen ions which lower the PH levels in the muscle environment leading to muscle acidosis.
Carnosine is a buffer against lactic acid accumulation, which increases the time it takes to fatigue. According to several studies, supplementing beta-alanine in a 5gms dose daily for four weeks increases carnosine levels by up to 58% and 80% in ten weeks. Higher carnosine levels in the muscles delay muscle fatigue hence more training and harder workouts.
Extends muscle endurance
If more carnosine delays muscle fatigue, then it means it also prolongs the time it takes to exhaustion. This is well explained by a study performed on highly trained elite rowers. After seven weeks of supplementation with 5gms of beta-alanine per day, the subjects showed increased rowing speed and performance. Beta-alanine has also been found to boost high-intensity performance such as weightlifting, sprinting, and cycling. Also, if you want to improve your running levels, beta-alanine supplementation with 5gms a day can help.
Boosts speed recovery time
Muscle endurance is the key to the success of your athletic performance. If you can lift heavier, row harder, or sprint faster, you can achieve a competitive advantage and boost your results. According to research, beta-alanine supplements increase VO2 max, which refers to the maximum oxygen your body can use during exercise. Improved oxygen consumption allows your body more time to exhaustion hence improving training capacity.
Builds better muscles faster
If beta-alanine delays muscle fatigue and prolongs time to exhaustion, that increases workout volume resulting in more lean muscle mass and strength. In one study, 12 fit males were supplemented with 5gms of beta-alanine daily for four weeks. They were put under strict strength training with 6sets and 12reps with 70% maximum squat and 90sec rest. Those who were supplemented experienced a 22% increase in total repetitions than the placebo group.
Maximizes the power of creatine
Creatine is another scientifically proven sports supplement that results in explosive power and strength. But research has shown that combining creatine with beta-alanine results in more strength, body composition, and athletic performance than taking creatine alone.
Enhances mental focus
The most impressive bit of beta-alanine supplementation is that it improves mental clarity and reduces mental fatigue.
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