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What is Beta-alanine ?

Beta-Alanine is a non essential amino acid that acts as a precursor for carnosine. Carnosine determines the buffering capacity of lactic acid in the muscle cells. Simply put carnosine affects the time how long you can perform an exercise without holding you back lactic acid.

Carnosine is formed by the body out of two amino acids, namely, Histidine and Beta-Alanine. Immediate consumption of carnosine is not possible, since carnosine is not absorbed in a good way in the digestive system. Histidine is present in excess in the human body, in other words only via Beta-Alanine supplementation, the amount of carnosine can be increased already [1]. However, through intense strength carnosine concentration increases and decreases carnosine concentration by many intensive endurance training [1].

In which sports Beta-alanine can be useful?

Several athletes can benefit from the use of beta-alanine when doing high intensity efforts. This supplement is therefore primarily recommended for athletes who sustained high intensity efforts  1-7 minutes (eg. 800 m or 3000 m walk). Beta-alanine can also be useful in repeated short maximal efforts, which may be on the training of each athlete (eg. Interval training). In this light, it can also be useful in team sports (eg. Football) where repeated short, high intensity sprints are required. Finally, endurance athletes can benefit, in tough situations (eg. A decisive sprint or steep climbs).

Has Beta-alanine side effects?

When you first take more than 3 grams of Beta-Alanine, you will probably find that you feel after fifteen minutes tingling. One finds it pleasant, but not everyone can tolerate this. If you want to avoid this, you can divide the best dosage over several times. Furthermore, Beta-Alanine works best if you take it just before a meal and cold drink.