Enhance Muscular Endurance With Beta-Alanine Beta-alanine is a non-essential amino acid that’s naturally produced by the body and found in some foods, such as fish, poultry, and meat. Unlike most amino acids, beta-alanine is not used for protein synthesis. Instead, it’s used alongside histidine to create carnosine — a dipeptide molecule that’s highly concentrated in skeletal muscle. Carnosine is a powerful lactic acid buffer, meaning that it helps reduce lactic acid levels. Lactic acid is a metabolic by-product that’s produced from the energy systems during the generation of adenosine triphosphate (ATP). If you’ve even exercised to fatigue and felt a burning sensation in your muscles, that’s a result of lactic acid build-up. Not only is lactic acid build-up uncomfortable, but it also significantly reduces your body’s ability to regenerate cellular energy that’s required for maximal performance. So keeping lactic acid levels low for as long as possible can boost exercise performance, especially muscular endurance, which is where carnosine and beta-alanine come into the picture. Through increasing carnosine levels in the muscle, your body is much more efficient at keeping lactic acid levels at bay and delaying the onset of fatigue. The most effective way to elevate carnosine levels is by supplementing with beta-alanine on a daily basis. Although the majority of pre-workouts already contain beta-alanine, it’s likely more beneficial to take beta-alanine on rest days as well as training days. So having a standalone beta-alanine supplement on hand is suggested to maximize its effects. It’s recommended to take anywhere between 2 and 5 grams of beta-alanine per day. Supplementing with beta-alanine may: Improve muscular endurance, strength, and power Enhance focus and energy Promote recovery Increase lean body mass It’s important to note that a common side effect of beta-alanine supplementation is tingling in the skin, also known as paraesthesia. If you experience this effect, don’t be alarmed. It’s harmless, temporary, and should subside with extended use. To avoid paresthesia, you can try dividing the suggested dose and consuming 4 to 6 hours apart. Another option is to consume beta-alanine with food. Beta-alanine has an abundance of research showing it’s a safe and effective ergogenic aid. Not to mention, beta-alanine also has antioxidant, anti-aging, and immune-boosting properties.
