Beta-alanine is a non-essential amino acid, meaning it is naturally produced by the body and also found in dietary sources such as meat and poultry. When consumed or supplemented, beta-alanine is converted into carnosine, a dipeptide primarily found in muscle tissue. Carnosine plays various roles in the body, and supplementation with beta-alanine has been associated with several potential benefits, particularly for athletes and individuals engaged in high-intensity exercise. Here are some of the key benefits of beta-alanine supplementation:
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Increased Muscle Carnosine Levels: Beta-alanine supplementation is the most effective way to increase muscle carnosine levels. Carnosine acts as a buffer in muscle tissue, helping to regulate pH levels by neutralizing the buildup of hydrogen ions (H+) that occur during high-intensity exercise. By increasing muscle carnosine levels, beta-alanine supplementation can enhance the buffering capacity of muscles, delaying the onset of muscle fatigue and improving exercise performance.
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Improved Exercise Performance: Studies have shown that beta-alanine supplementation can improve exercise performance, particularly during high-intensity, anaerobic activities lasting 1 to 4 minutes. This includes activities such as sprinting, weightlifting, and high-intensity interval training (HIIT). By delaying the onset of muscle fatigue and increasing the time to exhaustion, beta-alanine supplementation can help athletes perform at higher intensities for longer durations, leading to improved athletic performance and training adaptations.
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Increased Muscle Endurance: Beta-alanine supplementation has been shown to increase muscle endurance, allowing individuals to perform more repetitions or sustain higher workloads during resistance training and other forms of exercise. By buffering the accumulation of lactic acid and hydrogen ions in muscles, beta-alanine helps reduce the sensation of fatigue and muscle burn, enabling athletes to push harder and maintain exercise intensity for longer periods.
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Enhanced Muscle Growth: While beta-alanine itself does not directly stimulate muscle growth (hypertrophy), its ability to improve exercise performance and training volume can indirectly support muscle growth over time. By enabling individuals to perform more high-quality repetitions and maintain higher training volumes during resistance training, beta-alanine supplementation can help stimulate muscle protein synthesis and promote greater gains in muscle mass and strength.
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Antioxidant Properties: Carnosine, synthesized from beta-alanine, possesses antioxidant properties and may help protect against oxidative stress and muscle damage induced by intense exercise. By scavenging free radicals and reducing oxidative damage to muscle cells, beta-alanine supplementation may support faster recovery and reduce muscle soreness following strenuous workouts.
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Potential Benefits for Older Adults: Some research suggests that beta-alanine supplementation may have benefits for older adults, including improved physical function and muscle quality. By enhancing muscle buffering capacity and exercise performance, beta-alanine may help maintain muscle mass and function with aging, potentially reducing the risk of sarcopenia and age-related decline in physical performance.
Available In: 100g (33 serves), 500g (166 servings)
Amount Per Serving: Serving Size: 1 scoop (3g), 100% Pure Beta Alanine (C3H7NO2) Oral Powder
Directions
Mix 1 scoop (3g) with 150-300ml water, juice, cordial or any amino acid based product and consume 30 minutes BEFORE training.
*DO NOT MIX INTO PROTEIN AS THIS WILL INHIBIT OPTIMAL ABSORPTION
