Endurance is the key to your overall performance. If you can sprint faster, row harder, or lift heavier, you can gain a competitive advantage and improve your results. Beta-Alanine is a beta amino acid, which has proven to enhance muscular endurance. But before we get to the clinical evidence that supports the claims and benefits of Beta-Alanine, let’s find out how Beta-Alanine actually works.
What Is Beta-Alanine?
Beta-Alanine is a non-essential beta amino acid, proven to improve muscle endurance by counteracting the development of lactic acid. Lactic acid is created from the buildup of Hydrogen Ions (H+), which causes our muscles pH to drop, becoming more acidic. During high-intensity training, lactic acid produces a burning sensation and causes increased fatigue, resulting in a loss of power and eventually muscle fatigue. Imagine if you were able to fight fatigue or the time between your lactic acid buildup and maintain a high-level of performance even at the point of exhaustion? You could increase training volume, which results in better performance. Let’s continue.
How Does Beta-Alanine Work?
Beta-alanine mixes within the bloodstream with the amino acid L-Histidine, creating a synergistic combination, which boosts the synthesis of a naturally occurring di-peptide Carnosine. Carnosine is found in both type 1 and type 2 muscle fibers. More prevalent in type 2 fibers however, which are primarily used in high-intensity strength training.
During high-intensity training, when hydrogen ions are released lactic acid starts to build within muscle fibers, Carnosine acts as a hydrogen-ion buffer, which delays or counteracts lactic acid buildup and the onset of muscle fatigue, increasing your exercise performance, by allowing you more time to exhaustion.
What Are Benefits Of Beta-Alanine
Fighting Muscle Fatigue
Clinical studies have shown that supplementation with beta-alanine increases muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks. Higher carnosine levels, means greater delayed lactic acid build up, resulting in more training, and harder workouts.
In a randomized, double-blind, controlled trial, conducted by Ghent University in Beligium, eighteen elite rowers were administered 5g of Beta-alanine or a placebo per day for 7 weeks. The study found that muscle carnosine levels increased 45.3% within the Beta-Alanine group and rowing times were 4.3 seconds faster than the placebo group. Therefore the study concluded that there was a positive correlation between muscle carnosine levels and enhanced endurance and training volume [R].
Building Lean Muscle Mass & Strength
In another study published in the Journal of Strength And Conditioning 37 collegiate athletes were studied to examine the effectiveness of beta-alanine supplementation on anaerobic power output of high-intensity interval, repeated sprint, and resistance training. After eight weeks, and 4g of administered beta-alanine per day, the study found an increase in lean muscle mass and faster sprint times within the supplement group.
Therefore beta-alanine seems to have a hypertrophic effect, either inherently or through greater workload, due to the buffering effects and build up of lactic acid [R].
With more carnosine loaded into the bloodstream, your body is able to increase overall load and workout capacity, to increase strength and muscle mass.
A study published in the International Journal Of Sports Medicine, examined the effects of 4.8 grams of beta-alanine supplementation, taken daily for a period of 30 days. The results were impressive, and showed a 22% increase in the total number of repetitions after 4 weeks of Beta-Alanine supplementation [R].
Research suggests, that carosine concentration can increase up to 58% in just four weeks, when taken daily at 5 grams per day.
How Much Beta-Alanine Should You Take?
In every clinically relevant study, subjects were administered around 5g of Beta-Alanine per day, which showed superior enhancements in muscular endurance. We suggest supplementing with the same amount of 5g per day before workouts to enhance training volume, and replicate results found in the studies that enhance overall exercise performance.
Most Beta-Alanine supplements only offer 3 grams per serving, which is 2 grams below the clinically effective dose. Swolverine's Beta-Alanine has 100 unflavored servings, at a clinical dose of 5 grams per serving, to help increase endurance and fight muscle fatigue. Find out more about Swolverine's Beta-Alanine below
RECOMMENDED PRODUCT Beta-Alanine (100 Servings, Unflavored)
Should You Load Beta-Alanine?
It's important to note, that Beta-Alanine is one of the very few supplements which requires, 'loading' in order to derive the full performance benefits. Beta-Alanine should be taken every day, not just on training days to reach maximum peak performance and increase muscular endurance.
Side Effects Of Beta-Alanine
The most commonly known side effect of beta-alanine is causing a harmless tingling sensation known as parastesia. The exact mechanism of action of why this occurs is unknown, however it has a direct effect on the nerves [R].
Beta Alanine Vs. Creatine: Can I Take Creatine And Beta-Alanine Together?
What’s the difference between beta-alanine vs creatine? Beta-Alanine works to enhance muscular endurance. Creatine Monohydrate is proven to increase muscular strength, power, and explosiveness. Therefore, the effects of each are very different, yet taken together could prove to be extremely beneficial in overall performance.
In a study published in The International Journal Of Sports Nutrition And Exercise Metabolism the effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance-training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine plus beta -alanine (CA) group. During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition.
Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition [R].
Beta-Alanine: The Takeaway
If you’re looking to improve your athletic performance and gain a competitive advantage, then you should absolutely have beta-alanine within your supplement arsenal. At a clinical dose of 5 grams per serving, and loaded for a minimum of 4 weeks, Beta-Alanine is proven to increase muscular endurance, increase strength, and fight mslce fatigue, so that you can improve your peak performance.
Want to delay your muscle fatigue, increase endurance, and increase your training volume?
SWOLVERINE's BETA-ALANINE contains 100 unflavored servings, at a clinically effective dose of 5 grams, that will help you increase your endurance and fight muscle fatigue
- Baguet A, Bourgois J, Vanhee L, Achten E, Derave W. Important role of muscle carnosine in rowing performance. J Appl Physiol. 2010;109(4):1096-101.
- Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. 2011;25(7):1804-15.
- Liu, Qin et al. “Mechanisms of itch evoked by β-alanine” Journal of neuroscience : the official journal of the Society for Neuroscience vol. 32,42 (2012): 14532-7.
- Hoffman, J., et al. “β-Alanine and the Hormonal Response to Exercise.” Endoscopy, Georg Thieme Verlag Stuttgart ·New York, 11 June 2008, www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2008-1038678.