Beta-Alanine is widely used to help athletes, fitness enthusiasts, and bodybuilders to improve performance. It is a non-essential amino acid found in chicken, beef, pork, and fish (proteins). Amino acids are the free form building blocks of protein, which are utilized as the fuel for muscular endurance and growth. Beta-Alanine’s role in the body is to promote high intramuscular concentrations of Carnosine (which is comprised of the amino acids Histidine and alanine). Carnosine buffers lactic acid by maintaining optimal muscle pH balance during high intensity anaerobic activity.
To understand how Beta-Alanine benefits your muscles you must first understand Carnosine and how Beta-Alanine promotes the synthesis of it. Carnosine is a naturally occurring di-peptide that is found in Type 1 and 2 muscle fibers. Type 2 muscle fibers are used in high intensity strength activates and are most responsive to muscular growth. Carnosine stabilizes optimal muscular pH levels by “soaking” up hydrogen ions, thus delaying the buildup of lactic acid and muscular fatigue, allowing your muscles to contract as forcible as possible for extended periods of time.
In April 2009 “Medicine and Science in Sports and Exercise” investigated the effect of beta alanine on cyclists. They measured sprint performance at the end of an endurance cycling race. Compared to the placebo, Beta-Alanine supplementation significantly enhanced sprint performance.
Supplementing with Beta-Alanine for 4 weeks has shown to increase Carnosine concentration by 42-65%. Longer studies (10-12 weeks) have shown to increase Carnosine concentration by up to 80%. The increased concentration of Carnosine due to Beta-Alanine is largely responsible for strength, lean body mass, power, and muscular endurance gains.
◦Increase Lean Muscle Mass
◦Increase Anaerobic and Aerobic Endurance
◦Delay Muscular Fatigue
◦Train Harder, Longer
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