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Beta-alanine is a popular supplement among athletes (especially bodybuilders, triathletes, cyclists and runners) and exercise enthusiasts. Beta-alanine is recommended by dietitians, scientists, and athletes themselves, who appreciate its effects. Its main tasks include delaying the feeling of fatigue in muscles during physical exercise. What's more, beta-alanine supports muscle regeneration and increases their endurance! Does it really work?
What is beta-alanine?
It is one of the amino acids that participates in the construction of proteins and, together with l-histidine, is part of carnosine. What is carnosine? A compound with a wide range of biological effects. The higher the level of carnosine in the muscles, the lower the level of muscle acidification, and the later the feeling of fatigue. Daily intake of beta-alanine not only increases endurance and efficiency during high-intensity exercise, but also supports muscle work and accelerates their regeneration. Its positive effect has been confirmed by many independent scientific centers, and the composition and properties have been carefully tested.
Does it work?
One study, conducted on a group of 39 men, showed that after six weeks of taking beta-alanine, TTE (time of total exhaustion of the body's forces) was extended by 19% during high-intensity interval training (HIIT). The scientists' conclusion was one - supplementation with beta-alanine can reduce the concentration of lactic acid in muscles during exercise, and thus improve the results of athletes [1] .
In another study, 18 rowers who supplemented with beta-alanine for seven weeks performed 4.3 seconds faster in the 2,000-meter race (lasting over 6 minutes) than the placebo group [2] .
So, does beta-alanine work? Absolutely! What’s more, it also has antioxidant, immune-boosting, and anti-aging properties. Although excessive amounts can cause skin tingling (paresthesia), beta-alanine is considered a safe and effective supplement for improving exercise performance.
[1] https://pubmed.ncbi.nlm.nih.gov/22973486/
[2] https://pubmed.ncbi.nlm.nih.gov/20671038/
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