Beta-alanine is an amino acid that delays muscle fatigue during exercise, improving the physical performance of athletes and those involved in high-intensity physical activities.
These benefits are possible because beta-alanine, together with the amino acid histidine, increases carnosine levels in muscles, a substance that reduces the acidity of muscle cells, postponing physical fatigue.
In addition to being produced in the liver and found in some foods, such as poultry, fish and meat, beta-alanine is also sold in the form of capsule or powder supplements, alone or together with other supplements, such as creatine, caffeine or arginine. , for example.
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What is it for
Because they have an ergogenic action, beta-alanine supplements are indicated to improve the physical performance of athletes and those involved in high-intensity physical activities, because it delays muscle fatigue during exercise.
Beta-alanine supplementation may be recommended to reduce neuromuscular fatigue in the elderly, a common condition during aging that can be caused by muscle loss or changes in communication between neurons and muscle fibers, for example, affecting motor coordination. and balance.
Furthermore, beta-alanine supplements can also promote muscle mass gain. However, more long-term studies are still needed to prove the possible benefits of this supplement on body composition. See the most recommended supplements for gaining muscle mass.
Does beta-alanine help you lose weight?
As it does not increase metabolism, favor the breakdown of body fat, or act on appetite control, beta-alanine supplements do not help you lose weight.
To lose weight, it is recommended to maintain a healthy and varied diet and practice physical activity regularly. Find out how to follow a diet to lose weight.
When to take beta-alanine
Beta-alanine can be recommended for athletes or those who practice resistance and high-intensity physical activities, who need to reduce fatigue during exercise and improve muscle recovery after training.
Furthermore, beta-alanine supplementation can also be recommended for the elderly, with the aim of reducing neuromuscular fatigue.
How to drink
To obtain the benefits of beta-alanine, it is recommended to take 2g of this supplement, 2 to 3 times a day, for at least 4 weeks. This supplement can be taken at any time of the day, such as before or after training, or with meals, for example.
Possible side effectss
The only side effect of beta-alanine supplements is tingling in the face, neck or back of the hands, which lasts about 60 to 90 minutes after taking this supplement. This may happen because beta-alanine is believed to activate sensory neuron receptors in the skin, causing this symptom.
Who shouldn’t use
Generally speaking, the use of beta-alanine supplements, within recommended doses, is considered safe for healthy people.
Pregnant or breastfeeding women, as well as children or people with chronic illnesses, should only use beta-alanine supplements with a doctor’s recommendation. This is because there are still no studies that prove the safety of this supplement in these situations.
Bibliography
- OJEDA, H, Álvaro et al. Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic–Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. Nutrients. Vol.12. 9.ed; 1-20, 2020
- LAGE, Marcelo; SOUZA, B, Elton. Ergogenic effects of beta-alanine for performance. Cader-nos UniFOA, Volta Redonda (RJ). Vol.16. 46.ed; 1-5, 2021
- FURST, Taylor et al. β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals. Journal of the International Society of Sports Nutrition. Vol.15. 32.ed; 1-8, 2018
- TREXLER, T, Eric et al. International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition. Vol.12. 30.ed; 1-14, 2015