Beta-Alanine is a non-essential amino acid. Did I already lose you? Non-essential amino acids are those that can be synthesized by the body. This means the body is capable of creating them on its own. The term “non-essential” does not mean they are any less important.
Now let’s answer your next question. If your body already produces it naturally why do you need to supplement it?
Alanine is an important source of energy for muscle tissue, brain, and central nervous system. Under stress (yes, exercise is stress to the body) the body can benefit from supplementing to increase the body’s supply needed achieve specific fitness goals.
Specific fitness goals can include (but are not limited to):
- Increase explosive strength and power output
- Increases in lean muscle mass
- Increase in muscular anaerobic endurance
- Increase in aerobic endurance
- Increase exercise capacity
Hopefully, if you are a fitness enthusiast you desire at least 1 of those benefits from training.
Here’s the facts:
When you exercise; especially at a high intensity level, your muscle pH drops (or becomes more acidic) due to an increase in the release of hydrogen ions. The release of hydrogen ions is what causes a decrease in muscular performance, known as fatigue — or that feeling of – if I do one more rep my arm will fall off. The feeling of fatigue is what prevents you from continuing to overload your muscles. In training, one must overload their muscles to experience increased muscle strength. If not, you find yourself in the dreaded plateau. [side note : ladies, as a female trainer, increased strength does not always translate to increased size. Don’t associate this statement with your muscles getting “bulky”]
Here’s how to break the plateau:
Beta-Alanine helps with the drop in muscle pH, and it does so by boosting the synthesis of carnosine. Carnosine is a naturally occurring di-peptide in type 1 and type 2 muscle fibers, but it is found in significantly higher concentrations in type 2 muscle fibers. The type 2 fibers are used most for high intensity strength training and are most reactive to muscle growth. Carnosine helps stabilize the muscle pH by absorbing those extra hydrogen ions that are released. Optimal levels (or increased levels) of carnosine in the muscle fiber then help delay that “brick wall” feeling.
Now are you are on board with Beta-Alanine?Recommended usage: (varies based on individual and goals)
Most start with a single serving 1/2 tsp. (2g) added to water 15-20 minutes before the workout. Keep in mind it can take 7-10 days of continuous use for you to notice the benefits of increased performance.
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