Beta Alanine For Muscle Growth & Increased Endurance
What Is Beta Alanine?
Beta alanine is a non-essential amino acid and a precursor to carnosine. Carnosine is a protein found in fast-twitch muscle fibers and brain tissue.
Carnosine buffers hydrogen ions which are a responsible for muscular contractions when the muscles main energy source - ATP (adenosine-tri-phosphate) is broken down for energy. During intense exercise, muscles undergo a change in Ph balance.
When ATP is broken down, hydrogen ions accumulate and lower muscle ph levels resulting in acidosis, which triggers muscle inflammation and temporary muscular failure, as well as the burning feeling you get on those last few reps.
Carnosine plays an important role during muscular failure because it acts as a buffering agent, protecting muscles from acidity and delaying muscle fatigue and failure.
What this means for muscle growth is that your muscles are able to prolong failure resulting in more weight being lifted, more reps being completed and faster recovery in-between workouts.
Research studies have shown that when beta-alanine was combined with creatine monohydrate, study participants experienced a higher increase in muscle strength and fat-free mass gains, compared to participants who were taking creatine monohydrate alone.
Does Beta Alanine Work For Muscle Building?
Based on solid research and from my own experience with using Beta-Alanine, I can say that this is a great supplement to use in your program and I would highly recommend that you give it a try.
Supplement with about 2000-4000 mg of beta-alanine immediately before and after your workouts.
Simply put, out of all the different supplements on the market now days, this is definitely one to try if you haven’t already. If you’re in a mass building phase, beta-alanine is excellent to stack with creatine and some pre-workout nitric-oxide (NO) boosters contain a mixture of beta-alanine and creatine.
Is Beta Alanine Safe?
Again, based on my own experience and the popularity of beta-alanine, this supplement is perfectly safe to take in the recommended does for trainees looking to gain muscle mass and increase workout performance/endurance.
There have been short-term and long-term studies done on the safety of beta-alanine since it came onto the market a few years ago, and so far there have been no reported negative side-effects from beta-alanine supplementation at the recommended dosages.
If you intend on supplementing with beta-alanine, be aware that it can cause a prickling feeling called parathesia. The feeling is caused when beta-alanine binds to nerve receptors and activates them, which causes the nerves to discharge.
Since most nerves are located beneath the skin, the prickling feeling can be described as a pins and needles sensation. This sensation begins about 15 minutes after consuming beta-alanine and usually lasts for an hour or two.
Eating food usually diminishes the prickling sensation and it usually goes away after a few weeks of supplementing with beta-alanine.
To sum up, beta-alanine is a very safe supplement and it has a direct impact on muscle growth by delaying muscular fatigue during intense weight training, allowing you to perform a few more repetitions on an exercise and it also increases muscle endurance.
Give it a try at the dosages I recommended above and you should notice it working within your first few workouts after starting beta-alanine supplementation.
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