If you want to improve your thigh intensity training performance, increase endurance and build more muscle mass, beta-alanine supplementation can help. The primary function of beta-alanine is to increase carnosine levels in the muscles. Because of lactic acid accumulation, carnosine acts as a buffer against muscle acidosis during high-intensity exercises.
As the lactic acid accumulates, muscle PH levels fall, leading to fatigue, and reducing your performance. Therefore, beta-alanine boosts carnosine, which counteracts the effects of lactic acid build-up during high-intensity training.
According to research, athletes in anaerobic sports benefit more from high carnosine levels because fast-twitch muscle fibers contain more carnosine than slow twitch. Therefore beta-alanine supplements are valuable for bodybuilders, sprinters, cyclists, rowers, swimmers, and other athletes.
Here are some tips for supplementing with beta-alanine.
Beta-alanine dosage
Research suggests that taking 2-6g of beta-alanine supplements for 10weeks significantly increases carnosine levels, positively impacting performance. For professional athletes, 6g per of beta-alanine per day is recommended. Still, it is best to break it down into smaller doses that you can several times a day to prevent paresthesia.
Paresthesia is a common side effect that athletes report when they take beta-alanine. It is a tingling sensation that occurs on the face, neck, or back of the hands and lasts for some minutes after taking your dose. However, some people never experience it at all. Breaking your daily dose into smaller amounts can help you avoid that sensation.
The best time to take beta-alanine
Like many other supplements, you have to ensure you are taking beta-alanine at the right time to make the most out of it. Studies show that taking beta-alanine at any time of the day can boost carnosine levels leading to improved performance. But it is best to take it with a meal or snack.
Beta-alanine doesn’t work overnight, so the key here is to be consistent. There is no better or wrong time to take your daily beta-alanine dose as long as you are consistent. It takes some time for carnosine to accumulate in your muscles to cause a change in your performance, so you should supplement for at least four weeks.
Cycling beta-alanine
You don’t have to cycle beta-alanine. It is a natural amino acid in the body, and the only way to increase its levels is through foods and supplementation. Therefore, beta-alanine is safe for your body, and there are no effects associated with its long-term use.
The tingling sensation is only a side effect, and the long-term benefits of beta-alanine outweigh it. Also, you might find that the side effect is reduced when your body gets used to beta-alanine supplements.
Stacking beta-alanine with creatine
You can combine beta-alanine with creatine supplements to improve results because creatine is also an effective workout ingredient. Experts suggest combining 4-6g of beta-alanine with 6-10g of creatine and recording the results after a 12week cycle. It leads to better performance and results.
Conclusion
Beta-alanine supplementation increases your muscle carnosine levels leading to improved performance in high-intensity training.