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Beta-Alanine is a substance that is added to many supplements. It would be worth taking a closer look at why this particular compound is an addition to so many substances that athletes around the world use so widely. It is time to present a few basic issues regarding beta-alanine, especially in a world of so many allegations relating to, for example, the placebo effect with such a large number of supplements. Does it work? What does it combine with to achieve a good effect? What is it used for? These are the questions that interest us the most. So let's start discussing a few basics...
What is Beta-Alanine?
Beta-Alanine belongs to a group of amino acids called beta-amino acids. In this case, the NH2 group is connected to the second carbon atom. It is the so-called alpha-alanine isomer. Alanine is a component of endogenous amino acids and is also found in the pool of blood protein components. It is considered an exercise amino acid, helpful in extreme exhaustion, for example during intense training in the gym. Beta-Alanine combined with histidine gives us carnosine. Carnosine is a compound that allows us to increase endurance during exercise and deacidify the body.
How does this happen?
It has the ability to react appropriately to the lactic acid that is being produced. This means that it buffers the drop in pH. When we train, our body, due to H+ ions, shows a drop in pH in the muscles, which become more acidic. By taking beta-alanine, we can also reduce the soreness that could occur after a training session. The degradation of uracil allows the production of natural beta-alanine in the liver. However, it is known that with a training lifestyle, it is good to additionally use a dietary supplement - most of the ingredients are in increased demand in such people.
The theory of lactate accumulation, or rather the ability of beta-alanine to combat this process, is confirmed by Harris' study. In his test, Harris noted an increase in the maximum number of repetitions, which confirms the influence of beta-amino acid on lactic acid.
To sum up, here are the benefits of using Beta-Alanine:
• Increased muscle mass, especially when combined with creatine supplementation. They work synergistically, meaning that one increases its effectiveness with the help of the other, resulting in much greater effects. At the same time, it will help increase strength, as was seen in the Harris test with maximum repetitions.
•Improved post-training regeneration and endurance thanks to deacidification of the body.
How to dose?
Dosage is generally an individual matter, because it happens that people using it experience tingling and itching at higher doses. The higher the dose, the greater the side effects felt. Of course, it must be mentioned that these effects are also individual, because not every person experiences them. Like every product, it has its supporters and opponents.
On average, companies recommend dosage:
• 4 caps. before or after training.
• 2 caps. before training + 2 caps. after training.
• If you do not experience any side effects and have tested yourself, you can use the option: 4 capsules before and 4 capsules after training.
Janusz Ziółkowski - Dietician
