Ronnie Coleman Series Beta-Alanine- 100 Capsules (1,500 Mg Per Serving)

If you have your way, you’d probably be in the gym as long as you want and train as hard as you want. But the problem is, your body usually has the final say on this matter. And when it gets exhausted, you’ll have to give it a rest and you’ll be left wishing there’s some way to extend your workout session. Fortunately, there is a way⁠—it’s called beta-alanine.

Beta-alanine is a non-essential amino acid that’s making waves in the fitness and bodybuilding scene. While most amino acids function as building blocks of protein, the body uses beta-alanine, along with L-histidine, to synthesize carnosine, a compound stored in the muscles and brain, which helps reduce muscle fatigue.

Understanding How it Works

Generally, your muscles have an abundant supply of L-histidine and low supply of beta-alanine. This limits the production of carnosine. By taking a beta-alanine supplement, your body will make use of the L-histidine glut and increase the production of carnosine by up to 58% in four weeks and 80% in 10 weeks, according to a study conducted at the University of Chichester.

During intense training, your body keeps up with the high energy demand by breaking down glucose into lactic acid through anaerobic glycolysis. This is usually where the action starts. And as you put more effort into the exercise, your muscles become more acidic with the lactic acid build-up. Muscle acidity diminishes your body’s ability to breakdown glucose and your muscles will have a hard time contracting. Then, the classic case of muscle fatigue sets in, putting an end to your workout.

How to Take Beta-Alanine

Although beta-alanine is usually taken as a pre-workout snack, it’s actually not a timing-dependent supplement. It’s typically taken in combination with other supplements like creatinine and sodium bicarbonate.

The recommended dosage is 4-6 grams of beta-alanine per day for at least 4 weeks, according to The International Society of Sports Nutrition. But you have to divide this into multiple doses of no more than 800 grams. When taken in doses greater than this, you may experience paresthesia, an unusual sensation characterized by the tingling of the skin.

Another side effect of beta-alanine is decreased taurine levels, as both amino acids will have to compete against each other for muscle absorption.

If you want to delay muscle fatigue and improve your routine, beta-alanine can help enhance performance during your workout. It is safe and effective and so it continues to be a buzzword in the bodybuilding circles. Just make sure you choose a high-quality and potent product with a premium form of beta-alanine.