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What is
beta-alanine?
Beta-alanine*
is a modified version of the amino acid alanine.
Beta-alanine
is the building block of carnosine, a molecule that helps to buffer acid in muscles,
increasing physical performance in the 60-240 second range.
Carnosine
appears to be an anti-oxidant and anti-aging compound.
Structurally,
beta-alanine is a hybrid between the potent neurotransmitters L-glycine and
GABA, which may explain why bodybuilders often claim to experience a
caffeine-like boost from it.
According
to Bodybuilding.com, beta-alanine is even gaining support within the scientific
community for also being classified as a neurotransmitter.
*Please don’t confuse
with L-Alanine.
How does it work?
When
beta-alanine is ingested, it turns into the molecule carnosine, which acts as
an acid buffer in the body. Carnosine is stored in cells, and released in
response to drops in pH.
Increased
stores of carnosine can protect against diet-induced drops in pH (which might
occur from ketone production in ketosis, for example), as well as offer
protection from exercise-induced lactic acid production.
I
take beta-alanine with a serving of coffee as a highly effective pre-workout cocktail, and it’s one of the few
sports supplements* I take. I use the NOW brand.
*Like
most sports supplements, there have been only a few well-designed clinical
studies on beta-alanine.
Beta-Alanine
Benefits
·
Enhances muscular strength and output. I
tend to crank out another 2-3 additional reps during my high-intensity sets.
·
Delays
muscular fatigue (train harder, longer)
·
Improves
cardiovascular exercise performance, like HITT or sprinting.
Who/what can
benefit from beta-alanine?
·
Men
and women.
·
Bodybuilders and powerlifters.
·
CrossFit athletes,
MMA fighters, military personal, or any high-intensity training.
·
Runners,
cyclists, football players, tennis players, or virtually any athletic
sport.
·
Anyone
who needs to breakthrough a training plateau.
Beta-Alanine Side
Effects
Beta-alanine
may cause a tingling* feeling called paresthesia.
This
tingling is harmless. To some (who take higher doses), it is unpleasant,
but personally, I like the sensation when it occurs.
Beta-Alanine Myths
Debunked
Myth: Beta-alanine
buffers lactic acid.
No,
beta-alanine buffers H+*, not lactic acid. It is the H+ that are released from
our energy systems, AS WELL as being released from lactic acid that causes
muscular fatigue and performance problems. It is not lactic acid itself, or the
leftover lactate ions as many incorrectly believe.
(*H+ =
Proton
When the Hydrogen atom loses an electron all that is left is
a proton. It becomes the positively charged hydrogen ion known as H+.
This is the form of Hydrogen that produces the ATP enzyme that powers our cells
and mitochondria.
The
H+ hydrogen ion is the basis of the pH scale.)
Myth: If I don’t
feel the tingling, beta-alanine must not be working.
The
tingling sensation does not occur with all individuals, no matter how
much they take. Also taking carbs with beta-alanine can play a role in blocking
the sensations. However, research shows that taking carbohydrates with
beta-alanine can increase gains faster.
Myth: Taking
taurine* with beta-alanine will stop the beta-alanine from
working.
I
have read that since beta-alanine and taurine compete for uptake, and that it’s
ideal to either not take them together or consume one of them consistently
while dosing the other.
On
the surface it may seem like a bad stack, however there are quite a few
studies that show little to no difference in carnosine concentrations. In
other words, taurine does not appear to inhibit beta-alanine from being
absorbed on a significant level, otherwise carnosine levels would have
been lower in the beta-alanine + taurine studies.
Muscle
fibers play a role as well.
Another
key point to mention is that carnosine is more concentrated in type II
muscle fibers, while taurine is more concentrated in type I muscle fibers. This
further decreases the potential for competitive uptake.
*Taurine
is an amino acid important in the metabolism of fats. It’s also an
antioxidant that’s important for blood glucose utilization, and neuromuscular,
cognitive, and lung function.
To find out more about Beta-Alanine for
Bodybuilding, watch this video -
How
to Use Beta Alanine For Muscle Gains - Benefits, When and What to Take | Tiger
Fitness
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System
is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
To
find out more, visit the website at V3 Bodybuilding – Beta-Alanine for Bodybuilding
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