Want more endurance in the gym? Beta Alanine can help!

In this article I cover the various health properties of Beta Alanine and how it be used for a variety of purposes such as muscular endurance and more strength in the gym.

You will also learn about its potential side effects and contraindications of use.

CAUTION: Medical Disclaimer

My experience with Beta Alanine

Beta-Alanine is quite a recent discovery for me. As a general rule of thumb, I never jump on a supplement until after a couple of years have passed as I wait for relevant studies and possible side effects.

In this way, I can be more confident that this supplement does work and that its safety has been determined. If the FDA bans it, then it means that it was either too good (in which case I missed the chance to use it) or too bad for general health.

I was quite impressed with my performance with long workouts when I stacked it with creatine and it has been a staple for me ever since. I highly recommend it for muscular endurance, muscular hypertrophy and a great pump.

What is Beta Alanine?

Beta-Alanine is a non-essential amino acid and more precisely, a modified version of the original amino acid Alanine.

Its main benefit is enhancing muscular endurance in workouts with a large duration.

When you take a Beta-Alanine supplement, it is converted in the body to carnosine, which is an acid buffer. It is then stored in muscle cells (just like creatine) and is released whenever a drop in PH happens (acidity rises) especially in the case of lactic acid accumulation.

As a result of this, the onset of lactic acid is delayed and performance is enhanced. This means that you can train harder and longer.

Beta Alanine benefits

Beta-Alanine has been shown in studies to be effective in:

  • Improving athletic performance, muscular endurance and reducing fatigue. As a result of this, you can push yourself harder as you train and therefore build more lean muscle mass. Usually you can see this result if your training lasts over 1 hour. The mechanism is currently not fully known.
  • Improving aerobic endurance for moderate to high intensity exercise (cardio).
  • Improving physical functions in the elderly by delaying muscle fatigue.
  • Has an anti-aging property since depletion of alanine is linked to aging.
  • Has strong antioxidant properties and acts protectively by preserving other proteins in the body.
  • Due to the same antioxidant properties, it has potent neuroprotective properties (in the form of carnosyn).

Do not take Beta-Alanine with taurine, GABA or glycine as they appear to be competing for the same receptors in the brain.

There is a concern that overloading with Beta-Alanine can create taurine deficiencies (studies in animals) but no such effects have been seen in human studies. If you get muscle cramps and you are not magnesium deficient, it may be related to a taurine deficiency.

When and how to take it

Read the rest of the article here!

by Nick Sigma CWC, EH, E-YRT200

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