Beta-alanine is a nutritional sports supplement commonly used by athletes. It helps improve athletic performance, endurance and energy levels. The reason why beta-alanine is very important in the body is that when it gets into your body, it’s converted into energy and power. The carnosine in the muscle then helps build strength by neutralizing the hydrogen ions.
Who should use beta-alanine supplements?
If you’re trying to shape up and achieve a new body with rigorous gym workouts, Beta-alanine supplements are excellent choices for you. They will enable you to prepare harder and keep lactic acid at bay. This is vital to anyone specializing in metabolic workouts and will give them the much-needed energy to alleviate muscle fatigue.
The supplement also helps athletes keep working out for long and is useful for short and intense workouts. However, it’s more effective for intense exercises since moderate workouts involve minimum formation of lactic acid, hence less exhaustion.
When should I take the supplement?
To get the most out of any nutritional supplement, you must take it at the right time, and beta-alanine isn’t an exception. Taking beta-alanine supplements at the right time improves its effectiveness, hence better results.
Also, beta-alanine is a major ingredient in most supplements, and you need to be sure of the supplement you take. The reason? Itching is the major side effect of the supplement, and there are multiple reasons why beta-alanine makes you itch.
How much should I consume?
Some studies have proven that taking 3 -6g of beta-alanine daily can significantly boost muscle carnosine levels. And this will potentially improve your performance. The timing isn’t too important, but the tingly effect associated with beta-alanine supplements normally occurs a few minutes after ingestion and disappears in about 30 minutes.
How long will it take for the supplements to be effective?
Carnosine levels will begin to grow as soon as you begin supplementing with beta-alanine. You expect to see results within four weeks; you’ll notice significant gains in power and strength. Resistance to fatigue also rises as your overall carnosine levels grow.
Moreover, studies show that beta-alanine allows carnosine levels to reach a peak after 12 weeks; this remains stable if you don’t stop supplementation. To achieve excellent results, take the supplements 30-45 minutes before exercise to allow time for effect before a workout. This should persist for 1-2 hours after getting the supplement, depending on activity levels.
Should I continue taking adequate nutrition if on beta-alanine supplementation?
This supplementation benefits athletes in various ways but shouldn’t replace adequate nutrition. You want to stay in optimal health, and taking a proper diet will help boost your energy levels and overall health. Therefore, consider different foods from each food group, including plenty of fruits, vegetables and stay hydrated.
In summary, beta-alanine offers numerous benefits but the timing matters. The effects peak after about 12 weeks, and continued use ensures adequate saturation of the supplement in your system, which helps enhance your performance and endurance. Also, with continued use, you’ll notice that the sensitivity to beta-alanine’s effect on your nervous system is reduced.