With all of the supplements available these days, it is easy to be confused as to what things are, what they are for, and how and when you should take them.
Beta-alanine is an amino acid in the body and is considered to be non-essential.
Unlike some of the amino acids, beta-alanine does not really play a role in the buildup of proteins.
Beta-alanine has quite a few benefits associated with it and there are many types of people who can benefit from it; many of whom are athletes.
Although beta-alanine is made naturally in the body, it is also found in food sources as well as in supplement form.
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What Are the Benefits of Beta-Alanine?
Beta-alanine is a big player in helping your body become stronger from an athletic standpoint. Beta-alanine is also useful in helping your body recover from physical stress. It’s a good supplement to pair with your workout.
Many scientific studies have been done to research the uses of beta-alanine. The benefits found by these studies are numerous! Beta-alanine has been shown to increase the strength of muscles as well as increase their power output.
Beta-alanine also helps to increase endurance in the body both aerobically and anaerobically. Beta-alanine increases the mass of muscles, and it helps to delay the fatigue of muscles.
As you can see from the benefits, it probably doesn’t surprise you that beta-alanine is used by many athletes to help their training. Athletes need beta-alanine to help them build muscle, increase their endurance, and help them train longer and harder before they get tired.
Who Should Take Beta-Alanine?
Many athletes will benefit from taking beta-alanine. It can help to build muscle mass. Bodybuilders and weightlifters usually add beta-alanine into their supplement regimen. Athletes and military personnel who are involved in high-intensity training also benefit from beta-alanine.
Because hockey players, soccer players, cyclists, and runners need a lot of endurance to perform well, beta-alanine is a good choice for them. MMA fighters also benefit from taking beta-alanine as they need both endurance and strength.
Beta-alanine is beneficial for both women and men. This supplement can help the normal athlete or active person who has reached a plateau in their training and wants to get a boost to help get moving to the next level.
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Is It Safe to Take Beta-Alanine?
Any time you consider taking a supplement, you should check the safety of the product and research any possible side effects or contraindications. Beta-alanine is no exception. Even though beta-alanine is a naturally occurring substance and is contained in certain foods, it still may be dangerous in high doses.
Because beta-alanine is made by the body and is found naturally in food sources, there are really very few side effects of taking it as a supplement. Multiple studies have been done to test the safety of beta-alanine.
These tests have examined blood hormonal, hematological, and biochemical markers. These tests have looked at continued supplementation of beta-alanine for periods of up to 12 weeks and no negative changes have been noted.
Hence, it appears that the use of beta-alanine supplements for three months or so is completely safe. The effects of beta-alanine supplementation in the long term are not exactly known.
It would be a safe bet to say that as long as you don’t take more than the recommended amount of beta-alanine, you will be fine in the long term. If in doubt, or if you notice any side effects while taking the supplement, stop taking it and speak with your health care professional.
What Is the Recommended Dose for Beta-Alanine Supplements?
The recommended dosage of beta-alanine varies in regards to gender and activity level. Research has concluded that anywhere from 3.2 to 6.4 grams of beta-alanine daily can improve performance. For most people, 4 grams to 5 grams daily should be sufficient.
After taking beta-alanine supplements for around 2 weeks, you should start noticing benefits. The benefits continue to increase for at least 3 months, so it is highly recommended that you continue beta-alanine supplementation for at least 12 weeks.
Of course, no supplement routine is complete without being paired with a solid exercise routine. Go PRO today for access to certified personal trainers, workout plans, and more.