The effects and intake of beta alanine

Beta alanine is a naturally occurring beta amino acid that has managed to gain significant popularity in bodybuilding circles. Beta alanine is not something that the human body cannot produce itself.

The effects of beta alanine

The effect of the beta amino acid is shown above all in a significant increase in performance in the muscles. Not only can more be achieved, the performance also lasts for a significantly longer period of time. This is why beta alanine is also a useful application in endurance sports to increase performance. This can be seen from an increase in the carnosine level in the muscles. Without further intermediate steps, beta alanine is usually the reason that carnosine can only be produced to a certain extent, as the human body does not have enough beta alanine available for more of the substance.

Carnosine has been shown to have a rejuvenating effect, which has a particularly visible effect on older people. The muscle carnosine levels can be increased by 58 percent within four weeks and by an impressive 80 percent within ten weeks by taking beta alanine mixed with L-histidine - another important raw material for production in the body. These successes have been proven in various studies.

How does beta alanine help athletes?

Muscle fatigue - in short and to put it simply - is mainly caused by a drop in the PH value in the muscle. This effect can be significantly delayed and weakened with an increased carnosine content and consequently with beta alanine. The need in the body seems to exist naturally in athletes. After all, bodybuilders and other athletes with increased muscle load naturally have an increased carnosine level in the muscles.

For example, soccer players who only consumed 3.2 mg beta alanine daily for 12 weeks have already shown an increase in performance of 34.3 percent. The corresponding study was backed up by a placebo group, which showed a maximum increase of less than 15 percent and sometimes even declining values. The effect can therefore be ascribed with certainty to the beta amino acid.

Tingling side effect

A now well-known side effect of taking beta alanine is a harmless tingling sensation in the muscles after taking it, which is clearly noticeable. A stimulating effect, not dissimilar to caffeine, is also often observed. In connection with the tingling sensation, itching and redness of the scalp and ears can also occur. If you feel these feelings are too uncomfortable, you should lower the dose a little to get used to the substance first.

Taking it on an empty stomach increases the effects. This does not mean that the training effect is also stronger. This is more likely to be generated through long-term ingestion, so there cannot be a short-term boost from taking it on an empty stomach. Basically, it is not advisable from a sporting point of view. This is especially true because besides

• blemished skin

• Nausea and

• stomach problems

as side effects can occur.

Taking beta alanine

The normal intake without preparations takes place in various ways via the daily diet. To a large extent, the suppliers of the substance are meat. Pork and beef are especially good. Vegetarians therefore have comparatively low levels of carnosine in their muscles.

Additional ingestion via preparations or sports food in doses of up to a maximum of 800 mg is generally harmless and can be taken up to 4 times a day. Doses in excess of this carry the risk that side effects that occur can become even more unpleasant and last for a period of 60 to 90 minutes.

It is recommended to take it in the form of a cure over a period of around eight weeks, followed by a 4 to 6 week break in taking it. The carnosine level can be built up in this way and only drops slowly again during the breaks, so that there is still an effect. With the exact dose, the user can then, piece by piece, orientate himself according to his individual experience or the manufacturer's instructions. Especially with regard to side effects, your own perceptions should be taken seriously and the dose should be adjusted accordingly. It is important to take it regularly, as it is used to generate the carnosine. The exact time is irrelevant. In the morning, in the evening or directly for training - it can be taken at any time of the day.

There are still no really meaningful long-term studies over periods longer than twelve weeks, so recommendations on long-term effects and intake can change or arise at any time. For a responsible and safe handling, it is advisable to keep an eye out for newer findings.