Beta-Alanine for bodybuilding
Beta-alanine is part of the great family of amino acids and is very popular within the bodybuilding community as a supplement to enhance physical gains.
When consumed, beta-alanine transforms into carnosine, a molecule that helps reduce lactic acid in the body. This action helps reduce muscle fatigue associated with lactic acid build up.
Benefits of supplementing with beta-alanine
- Reduces muscle fatigue
- Increases endurance abilities, notably in older adults
- Boosts overall training performance
- Increases lean body mass and reduces body fat
Consuming beta-alanine indirectly increases muscle strength. It is not the consumption in question that increases muscle strength, it's instead attributed to the increase of training allowed by the gain of muscular endurance.
Recommended dosage - how and when to take beta-alanine
You might notice that beta-alanine is a common ingredient in pre-workout snacks, but this does not mean its the best time to consume it. Beta-alanine is not a time-dependent supplement, meaning you can take it anytime of the day.
A recommended individual dose is between 2–5 g.
Some people may experience a side effect from taking beta-alanine called 'paresthesia' which produces a tingling feeling in the body- this is harmless but may be unpleasant for some people. To avoid these sensations, take the supplement in smaller 1000 mg doses at regular intervals during the day.