Beta – Alanine


Hey guys So I have been out of the Blog game for a few years, been busy making changes and transforming my body but a friend at work reminded me the reason I started this in the first place so I’m back now!! sorry for the wait…

Now moving on..I was at work the other day thinking about what I am missing in my nutrition and supplements to help me make those ‘Gains’ and improving my endurance breaking the fourth wall I kept on hitting, and one of the guys spoke to me about Beta-Alanine and it’s uses and how it has been rated. After looking into this I saw the benefits and that it is something that everybody is already using and if not? should be and once mixed with Creatine, took your workout and results to the next level…so I purchased some pre-workout (that I will show later) which combined both Beta-Alanine and Creatine, among the other typical pre-workout ingredients.

So What is Beta-Alanine?

Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don’t have to be provided by food. Amino acids are the building blocks of proteins.

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.

Uses and Effectiveness:

Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.

Beta-alanine has been shown to enhance muscular endurance. Many people report being able to do one or two more reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate to high intensity cardiovascular exercise performance, like rowing or sprinting.

Physical performance. Some research shows that taking beta-alanine modestly improves some measures of physical performance, especially during high-intensity exercise and strength training. Beta-alanine supplements might also improve physical performance and delay muscle fatigue in older adults.

Research shows that a specific product containing beta-alanine, creatine monohydrate, arginine, alpha-ketoisocaproate, and leucine (NO-Shotgun) might increase fat-free mass and strength in men participating in resistance training. However, not all research shows beneficial effects of beta-alanine on physical performance.

Side Effects:

Beta-alanine is POSSIBLY SAFE when taken by mouth appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.

Special Precautions & Warnings:

Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking beta-alanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use.

Sources of Beta-Alanine?

Most comes in the form of the dipeptides carnosine, anserine or balenine, each of which give to raising beta-alanine availability when broken down during digestion. Unless you are vegetarian, you derive these from the animal proteins in your diet. Specifically, pork and beef are good sources of carnosine, because tuna and venison are high food sources of anserine.

beta-alanine-3

Beta-alanine is also a standard ingredient in many pre-workout supplements, as well as being available on its own. When purchasing a beta-alanine supplement, however, look for the brand name CarnoSyn® on the label.

So guys, this is just a brief outline of Beta-Alanine, if you have liked what you have read so far, per usual I recommend to go off and do further research and experiment with this by adding it to your supplements and see for yourself…at the moment I am using: “Gold Standard Pre-Workout” which has Beta-Alaine, Creatine, Acetyl-L-Carnitine among other things and so far it feels great! so your turn to your gains…



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