Today, sports nutrition is very common in the bodybuilders and just girls who are fond of sports. They willingly acquire all kinds of fat burners and proteins to get rid of fat deposits and effectively build muscle mass. However, sometimes it makes sense to add amino acids to your athlete's diet, for example, beta-alanine.
Sports nutrition: beta alanine
Beta-alanine, which also writes beta-alanine or β-Alanine, is a natural amino acid that is part of natural proteins, and is also a constituent part of vitamin B5. In sport, it is used to increase stamina.
If we consider the process more deeply, then take this drug in order to significantly increase the concentration of carnosine in the muscles. Carnosine is a kind of muscular tissue buffer that, during even the most intense exercise, does not allow the environment to become acidic, so there is no muscle depletion. The research also found that when taking beta-alanine increases the ability of muscles to contract, which allows the athlete to perform more actions.
By taking beta-alanine, you can perform almost 10% more repetitions and approaches, since the threshold of fatigue is significantly removed. This allows you to reach the maximum in each workout and receive the corresponding results. In addition, when taking such an amino acid, pain in the muscles after training is eliminated, and the body is more likely to recover from injuries.
The beta-alanine formula allows this amino acid to be an excellent tissue protector and a powerful buffer, which makes it possible to use the substance with strong anaerobic loads. Especially popular is beta-alanine among bodybuilders - after all, the substance that allows to increase the intensity of training, contributes to a more rapid growth of the musculature.
However, beta-alanine is not suitable for everyone: if you give the body aerobic loads (for example, running, aerobics, etc.), this substance is not of value to you, since its action is directed specifically at the muscles.
Beta-alanine: side effects
It is believed that this amino acid has virtually no side effects. Usually athletes note only tingling around the lips or in the muscles and an increased sense of body heat. If any of this causes you discomfort, it is recommended to reduce the dosage.
It was officially recognized that even in high dosages this substance is safe for human health.
How to take beta-alanine?
In sports nutrition stores, you can find beta-alanine in two forms - in capsules and in solution. In addition, there is a wide range of additives in which this substance is one of the components. Often combined beta-alanine and creatine - it is proved that this combination is more effective than using these substances separately.
You can choose one of the popular supplements with beta-alanine, after consulting with your trainer. Surely you will be offered something from this list:
- USPlabs Jack3d;
- CM2 Alpha from SAN;
- VPX NO Shotgun;
- Double-T Sports NO Beta;
- mC2 from MAXimum Power;
- Controlled Labs White Flood;
- Controlled Labs Purple Wraath.
Take beta-alanine is recommended at a dosage of 400-800 mg for men, which means approximately 300-700 for women. It is believed that it is enough to take 4-5 grams a day to achieve good results. Admission supplements should be strictly after a certain amount of time - 8 hours, with a minimum rate of 4-5 weeks. This time can be extended to 8-12 weeks - no more.