Description
β-alanine is not included in the synthesis of large proteins and enzymes. In the body,
beta-alanine is formed as a result of the degradation of dihydrouracil and carnosine. It is part of the natural proteins carnosine and anserine, and is also part of pantothenic acid (vitamin B5), which is part of coenzyme A. In the body, beta-alanine is metabolized to acetic acid.
Biological action of beta-alanine
Reception leads to a significant increase in the concentration of carnosine in the muscles. Studies have shown that carnosine is an important buffer in muscle tissue that prevents acidification of the environment during intense exercise. Its contribution to the overall buffer system ranges from 10 to 20%. As you know, acidity is one of the main factors in muscle wasting.
An increase in the sensitivity of calcium channels under the influence of carnosine has also been shown, which leads to an additional increase in muscle contractility.
A study presented by Dr. Jeff Stout at the 2005 Society of Sports Nutrition annual conference looked at the effects of beta-alanine (1.6-3.2 grams per day) on work capacity near the fatigue threshold in untrained men. As a result, a 9% increase in fatigue threshold was recorded and it was suggested that beta-alanine supplementation delays the onset of neuromuscular fatigue.
The sports supplement effectively eliminates muscle pain after training and has been proven to speed up recovery from injuries.
Beta-alanine manifests itself mainly as a protector of muscle tissue and a powerful buffer, so it is most necessary for athletes facing anaerobic stress, including bodybuilders, since by increasing endurance, beta-alanine indirectly increases the intensity of training, and means muscle growth. For athletes, beta-alanine is of no value, as recent studies have shown.
The supplement does not affect the concentration of blood hormones (testosterone, GH, cortisol) in training athletes.
Increase endurance and cognitive functions
A 2014 Hoffman JR study on soldiers showed that a 4-week course of administration had no effect on mental performance, but increased strength endurance, aiming speed, and shooting accuracy.
The authors emphasize the high promise of using beta-alanine among military personnel to increase mental performance and physical endurance under stress.
Usage:
The recommended doses of beta-alanine are 400 to 800 mg, (4 capsules) taken regularly at regular intervals (8 hours). You can take 3.2g to 6.4g per day to significantly increase your carnosine levels and boost your performance. The most recent studies using 4-5 grams per day get similar carnosine concentrations and performance improvements as using 6.4 grams per day. The minimum duration of the course is 4-5 weeks, can be increased up to 8-12 weeks. Studies have shown that this is the optimal regimen, after which the level of carnosine in the muscles increased by an average of 80% after 10 weeks.
Relatively high doses of beta-alanine (greater than 20 mg/kg) can cause paresthesias, which are associated with peripheral nerve irritation. Therefore, if you experience tingling sensations, then this is absolutely normal and only says that the product is working. If these sensations make you uncomfortable, reduce the dosage.
This substance is recognized as safe for health even when used in high doses (more than 2 grams).