Beta alanine is one of the most famous performance-enhancing supplements on the market and is one of the supplements with the most scientific evidence for its beneficial use in overall sports performance. Best of all, this sports supplement is not classified as doping. This is because it is permitted by the World Anti-Doping Agency (WADA) which is an independent foundation that is responsible for scientific research, education, anti-doping capacity building and the monitoring of the World Anti-Doping Code.
What is beta alanine?
Beta alanine is a non-essential amino acid that is synthesized in the liver. Whose main function is the creation of CARNOSINE (The most important function of carnosine is related to PH. This works as a great buffer at an intracellular level).
This supplement is usually used in short duration and high intensity sports such as repetitive sprinting where power is required. Among them are: swimming, canoeing, cycling, triathlon whose time is between 1 and 4 minutes.
What effects does it have on performance?
- It reduces fatigue because it produces a regulating effect of the PH. Because the carnosine will act as a buffer or intracellular buffer.
- Improves muscle contractility, due to its calcium-sensitizing effect on muscle fibers.
- It acts as an antioxidant because it reduces oxidative stress generated by intense physical work.
How to take the beta alanine?
Beta alanine can be consumed in many ways all will depend on the sensitivity of the person this is because one of the main side effects is paresthesia (numbness or tingling sensation in the skin that tends to disappear 1 hour after ingestion) usually occurs if you consume more than 10 grams in a single shot but there are cases that occur with less amount.
It can be taken in the following ways
- 6.4 grams per day
- Divide it into 4 or more shots per day of 0.8 to 1.6 grams ideally spread out every 3 hours each shot.
- It can be administered for a period of 10 to 12 weeks.
What are the side effects?
- The first and already mentioned is the effect of paresthesia.
- In very high doses, it can produce diarrhea and cramps one hour after exercise. This is a take of more than 300 mg per day.
- Problems with hydrochloric acid "HCL" in the stomach.
Written by Fitness and sport team
- Dominguez R, Lougedo JH, Mate-Muñoz JL, Garnacho-Castaño MV. Review Effects of β-Alanine Supplementation on Sports Performance. Nutr. Hosp. 2015 (1): 155-169
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