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Beta-alanine, the miracle amino acid for endurance athletes, but, it’s not only them that can benefit from it, if you are looking to train harder for longer, build muscle and lose fat, then I suggest you listen up. The CHROME beta-alanine 101 class is in session!
Beta-alanine is a natural non-essential amino acid, and it actually doesn’t affect your muscles or training by itself. Before it becomes a little monster, it needs to be converted to other chemicals to then produce carnosine – now it’s a little monster!
Carnosine basically improves the muscle’s buffering capacity of hydrogen ions. Hydrogen ions are produced when lactic acid rise during high levels of intense exercise. That burning sensation you feel while running your lungs out, or doing the 30th rep… That’s the build-up of hydrogen ions, and beta-alanine indirectly buffers that.
Now that you have an improved threshold for pain, you are able to train harder for longer. You will be able to maintain stronger contractions for longer periods of time, meaning you will be able to execute more reps, and most probably lift heavier weights. Now, you can do the math… MORE REPS + HEAVIER WEIGHTS = MORE LEAN MUSCLE.
A recent study reported that subject who supplemented with 4 grams of beta-alanine daily for approx. a month were able to increase their overall squat repetitions with approx.25%, more than those who took the placebo. In another study athletes manage to improve their 800m time by 4 seconds by consuming beta-alanine.
Studies reported that individuals, who supplemented with approx. 4-6 grams of beta-alanine daily, can increase muscle carnosine up to 60% after a month.
According to American sport scientists beta-alanine can help increase sprint speed by a small percentage and can also help you squeeze out more reps.
Two studies have concluded that carnosine can help increase your lifespan. One study was done by Russian and British scientists and they concluded that carnosine can act as a anti-oxidant which helps fight of free radicals and other stress factors. Another study (in animals) concluded the same thing.
Athletes that take part in high demanding physical sports always get tortured by their trainers with interval training, due to the fact that interval training can dramatically increase endurance, performance and speed. According to a study athletes can now take beta-alanine as well in order to make their training more effective, as it manage to help them increase lean body mass as well as oxygen uptake
Can you build muscle and lose fat at the same time? Yes. Well, this is if you are a wrestler… The study was done on wrestlers, however, we are pretty sure it counts for anyone. Researchers took two groups of wrestlers and gave one group 4 grams of beta-alanine daily while the other group got a placebo. After 8 weeks researchers noticed that the placebo group dropped roughly one kilogram of lean mass while the beta-alanine group managed to gain one kilogram of lean mass.
I personally think you can almost stack anything with creatine and get good results, please don’t try it though. But, recent studies have shown that results are significantly increased when stacked with creatine monohydrate before and after training. Studies proved that subjects who stacked 3.2 grams of beta-alanine daily with 10 grams of creatine monohydrate in 12 weeks, not only build significantly more muscle, but also lost more body fat than those supplementing with creatine alone. I suggest starting your beta-alanine cycle a few weeks before brining monohydrate to the party, the reason being that beta-alanine can take up to 4 weeks to increase muscle carnosine levels with approx. 60%.
Beta-alanine gets to work quite quickly so taking it pre-workout is probably best. You can expect to experience improved muscle endurance and increased strength. Recent studies also highlighted the recovery ability of beta-alanine, so including it into your post-workout arsenal is also an option. Some studies reveal that beta-alanine works best when taken with meals. Beta-alanine works best on endurance athletes, if you are an athlete that only sprints or use most of your energy within 60 seconds or less than their is a chance beta-alanine might not be for you.
Recent studies have shown the least amount of beta-alanine required to experience results, are roughly 1.6-2 grams per day. Obviously this doesn’t sound very appealing, so it’s recommended 2-3 grams of beta-alanine before your workouts, and then immediately after. Research shows that blood levels of beta-alanine peaks roughly 30 minutes after ingesting it, so try and consume it 30minutes before your workouts. Nestle Researchers in Lausanne has concluded that smaller amounts (as little as 1.6 grams) of beta-alanine can also be effective.
3D NUTRITION BETA-ALANINE provides the highest quality Beta-Alanine for continuous release of Carnosine while you train! Carnosine is an amino acid that works to buffer against lactic acid build up, preventing muscle cramps during training, allowing you to train at a higher rate and intensity, as well as improve recovery after training.