Is beta-alanine just another thing that supplement
companies are trying to jam down your throats? Or are there actual benefits?
Beta-alanine is an amino acid, and alongside histidine, are the two substrates that makes
up the peptide carnosine. During exercise, carnosine acts as a hydrogen
ion buffering agent. Since hydrogen ions are released during physical activity and raises
acidity levels within your muscle fibers, having high concentrations of carnosine is
able to counteract the acid buildup, thus, allowing you to increase performance.
Most studies show that exercises lasting between 60 to 240 seconds benefit the most with carnosine,
and in the gym, that might help you eek out 1 or 2 more reps in your sets, which also
means it can help you with your gainz. Unfortunately, carnosine supplementation isn’t
very good at increasing muscle carnosine levels, since it’s not really good at getting absorbed
by the muscle fibers. Beta-alanine, on the other hand, does get absorbed by the muscle
fibers where it then can then be used to produce carnosine.
So yes, beta-alanine actually has its benefits. Roughly 2-5 grams a day is recommended, but
be careful, as some people do get a tingly feeling on their faces, known as parasthesia,
if taking too much. This usually goes away after taking it for a while.
Leave your questions below and thanks for watching!