Clinical studies have shown that beta alanine promotes the synthesis of carnosine and increases pH value in muscle cells. This causes a delay in the acidification of the organism, thus stimulating ATP, considerably delaying muscle fatigue, facilitating greater muscle performance, longer physical training and overcoming previous limits.
Here we have a dietary supplement that measures up to expectations and the benefits that it promises. The efficacy of beta-alanine has been proven in major university studies conducted by experts, not only on cell cultures and animals but also with research carried out directly on people.
We can therefore be sure that there is scientific evidence demonstrating the effectiveness of beta-alanine and know that the results are totally reliable.
The scientific reasons behind the efficacy of beta-alanine, simply and practically explained. With that in mind we offer you the benefits of beta-alanine here, without complicated explanations.
Who can benefit from beta-alanine?
Athletes who do strength exercises, bodybuilders and those who practice weightlifting.
People who want to increase their muscle performance.
Runners, cyclists, footballers and hockey players.
Those who train with intensity in all types of exercises and in strength and endurance sports.
Athletes who feel that they have reached their limits and are looking to take it to the next level.
Effects of beta-alanine
The improvement in physical performance normally appears within two weeks after starting to take beta-alanine, although for some people it will be seen from the first week.
When taking beta-alanine, carnosine levels increase at the same time, which in turn raises physical performance levels. The most spectacular results are usually observed at between two to three weeks.
Recent research has shown that carnosine levels may increase for a maximum of twelve weeks, so taking beta alanine is recommended for at least three months to optimise the levels of carnosine to the maximum extent possible.
Immediate benefits of taking beta-alanine
Many users experience a strong vasodilatation (beating of the heart) upon taking their first dose of beta-alanine. It increases the level of carnosine, which in turn stimulates the synthesis of nitric oxide, an additional benefit of beta-alanine. Beta alanine improves athletic performance.
How does beta-alanine work?
Most of the effects of beta-alanine derive from the fact that it accelerates the synthesis of an intramuscular dipeptide, called carnosine.
Carnosine is required for an effective functioning of muscle cells. The intracellular buffer becomes more acidic during exercise (low pH). If you want your muscles to stay strong and to be able to train harder, you should try to maintain a suitable pH.
If this is not the case and your pH is below the optimum level, strength decreases and you'll begin to notice muscle fatigue. You may also notice that this happens when you have a burning sensation or a heaviness in the muscles.
In this case the pH value of the muscles has dropped, causing an increase in hydrogen ions (H +) as a result of the energy expended during exercise.
The splittng of ATP and the consequent increase in the concentration of H + takes place in all of the body's energy processes, but is most frequent in the case of glycolysis and lactic acid. Lactic acid releases H + ions, which further increases the levels of H + and muscular exhaustion, due to the breakdown of ATP.
Wouldn't it be great if there was a dietary supplement that would allow us to train for longer?
If the muscles had higher levels of carnosine there would be no such problems. When the excess of H + is released and accumulates in large amounts, the muscles' pH value rapidly falls. Here is where carnosine can intervene.
As the muscle cells are flooded with hydrogen ions, one feels a burning sensation. Carnosine absorbs H + naturally, and is able to maintain an optimum pH, which will allow us to train much more intensively and for longer.
The problem is that we have a limited amount of natural carnosine stored in our muscles. With the supply of a greater quantity of carnosine through a dietary supplement we can gain power and train for much longer periods, increase muscle mass and lose body fat.
What is beta-alanine?
Beta-alanine is a non-essential amino acid and the only natural beta amino acid. Beta-alanine is not to be confused with normal alanine.
The best natural sources of beta alanine are the following dipeptides (carnosine, anserine and balenin). These dipeptides are found in foods that are rich in protein such as chicken, beef, pork and fish.
We consume the majority of our beta-alanine via carnosine, since the other two dipeptides are not typically present in the Western diet.
However, dipeptides are not the only way our bodies can absorb beta-alanine, since it can be produced by the liver through pyrimidine nucleotides, which are divided into uracil and thymine and then metabolised into beta alanine and beta-aminoisobutyrate.
Of course you can also include beta-alanine supplements in your diet. We will now show you a list of beta-alanine benefits, backed by prestigious university studies and which have been published in major scientific journals.
The benefits of beta alanine, as confirmed by scientific studies:
It increases muscle strength
It allows you to train more intensively and for longer periods
It increases muscle mass
It delays muscle fatigue
It increases aerobic resistance
It improve sports performance
How to take beta-alanine and how much to take
Research has shown that a daily dose of 3.2 to 6.4 grammes of beta alanine should be taken to increase levels of carnosine and improve physical performance.
More recent research has also shown that taking 4-5 grammes of beta alanine a day generates a concentration of carnosine similar to that produced by a 6.4 grammes daily intake.
Based on these results it is advisable to take 4 grammes of beta-alanine per day, with an optional phase of 6 grammes per day for two weeks at the beginning.
Note: To get the maximum benefits from the effects of beta-alanine and its improvements in physical performance, it is crucial that the body has enough of all the important nutrients for the synthesis of carnosine. For the formation of carnosine, the organism especially requires the cofactors L-Histidine, vitamin B6, niacin, folic acid and vitamin B12.
Side effects of beta-alanine
This is the first question we must always ask before taking any dietary supplement. In this case beta-alanine can be taken with full confidence in its safety.
Various studies have evaluated a wide range of biochemical, haematological and hormonal markers in people who have been taking beta-alanine for more than twelve weeks, and there have been no side effects of any kind.
Although the long-term effects cannot be assured with 100 percent confidence, the continuous intake of beta-alanine for twelve weeks can however be guaranteed as completely safe and as having no side effects.
Studies on beta-alanine
The increased levels of carnosine brought about by beta-alanine use is not merely a theory, but has been shown to be the case in many clinical tests and that it without any doubt improves strength, endurance and muscle mass in humans. One of the more recent studies has even demonstrated that beta alanine can improve strength and reduce body fat
How do we really know that beta-alanine increases carnosine levels?
Researchers have demonstrated the efficacy of beta alanine by doing muscle biopsies in their clinical studies (using a hollow needle and taking a small sample of muscle tissue).
As a result, it has been confirmed that beta-alanine increases the concentration of carnosine considerably, from between 42-80%, depending on the dose ingested and the duration of the particular trial.
Carnosine influences performance in multiple ways, but its role as an intercellular buffer agent is its most well-studied and relevant function, upon which we will focus in this article. Carnosine helps to stabilise levels of pH in muscle, absorbing the hydrogen ions (H +) that are released more rapidly during exercise.
Beta alanine does not substitute for creatine, since each substance acts differently: creatine remains effective for increasing strength and acheiving maximum performance. That's why both substances would ideally be combined.
The studies on improvements in physical performance provided by beta-alanine are specifically focused on its ability to increase the level of carnosine and the positive impact that it has as a buffer agent on the concentration of H + and the lowering of the pH levels in the muscles.
To understand how beta alanine reduces pH in muscles, we must first understand how carnosine works. The benefit of beta alanine is not a direct supply of power, but rather its ability to accelerate carnosine synthesis .
The increased levels of carnosine, through the provision of beta alanine, is always effective, regardless of the type of exercise you do: whether running, weight lifting, intensive or resistance training. However the greatest benefit is attained through what is known as the glycolysis energy system.