How to achieve higher muscle endurance? Include Beta-Alanine!
Author: After creatine, we have another dietary supplement that I think is worth including and spending some money on. I include it regularly in my intra shake myself. Let's check it out.
Beta-alanine is a modified version of the amino acid alanine. It's been shown to increase muscular endurance. Many people are able to do one or two extra reps during workouts ranging from 8-15 reps thanks to beta-alanine.
Beta-alanine supplementation can also improve the performance of moderate to high intensity cardiovascular exercises such as rowing or sprinting. Once ingested, beta-alanine is converted into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to a drop in pH.
Increased carnosine stores may protect against diet-induced pH drops (which can occur, for example, with ketone production in ketosis), and also offer protection against exercise-induced lactic acid production.
Conclusion
Beta-alanine is the building block of carnosine, a molecule that helps increase physical performance in the 60-240 second range. Beta-alanine may contribute to muscle mass gain, and carnosine appears to be an antioxidant and a good anti-aging supplement.
Standard daily dose: 2-5 g per day. While most of us dose around workouts, timing does play a role. Large doses of beta-alanine can cause a tingling sensation called paresthesia. It's a harmless side effect
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