Would you love to build a toned body and a gorgeous physique?
To possess the power to push harder in the gym and for longer?
Even to potentially slow the aging process and retain your youthful vigor (or get it back if you’ve lost it)?
If you're working hard to achieve a stronger, athletic body, you might have already heard about the impactful benefits of beta-alanine. We've talked about this potent compound before.
But the broader benefits — including enhanced antioxidant properties and the ability to promote more youthful biology — are lesser known. So, let's dive into each of these in more detail. It's worth it, we promise.
What is beta-alanine?
Beta-alanine is what's called a non-essential amino acid. It's so important that our body can produce this amino acid itself. We can also supplement to increase our intake and max our benefits.
How does beta-alanine work in the body?
Together with histidine, beta-alanine produces the dipeptide molecule carnosine (or L-carnosine). Carnosine has been dubbed “small but mighty” because of its body-supporting effects. This makes beta-alanine an even smaller but no less important powerhouse.
Research has shown that by supplementing to increase our intake, we can gain wonderful benefits for our health and vitality.
What are the benefits of beta-alanine?
Beta-alanine has a surprising number of potential benefits. These include acting as an antioxidant and anti-aging compound, improving various aspects that affect and enhance your physique, reducing fatigue, and boosting energy.
The antioxidant benefits of beta-alanine
Carnosine — the compound beta-alanine helps to form — acts as an antioxidant. Research indicates its antioxidant properties are likely due to preventing the accumulation of oxidized (or “rusted”) compounds and scavenging free radicals. These molecular species contain an unstable (and damaging) electron.
Its contribution to formation of carnosine and maybe its own composition lead the authors of the review International society of sports nutrition position stand: Beta-Alanine to state, “Beta-alanine may act as an antioxidant.”
Tip: To better understand free radicals and oxidization, read our article, Why antioxidants are a critical (often overlooked) nutrient
Beta-alanine acts as an anti-aging compound
To quote a saying, poor input equals poor output. When we eat poorly — when we either consume junk or don’t include the nutrients we need — we reduce our ability to deal with the physical stressors that contribute to aging. This is where beta-alanine (and carnosine) may step in to support youthful vigor and energy.
Research has shown these compounds:
— lessen the rate of aging in cultured cells
— decrease the speed of telomere shortening
— diminish mistakes that occur during protein metabolism
— have general protective effects on various cellular proteins
— in mouse studies, supplementation has been shown to increase median lifespan
It makes sense to supplement if you want to take advantage of beta-alanine’s potential anti-aging properties.
Beta-alanine reduces neuromuscular fatigue
The nerves and muscles work together through the central and peripheral nervous systems. Fatigue in either system reduces function and performance. Together and individually, this can decrease how the nerves and muscles “talk” and reduce voluntary muscle activation.
Yes, fatigue in one or both systems can reduce how hard you can push in training. Naturally, this affects your ability to train and the results you can achieve.
However, supplemental beta-alanine offers hope.
A study published in the Journal of Applied Physiology investigated two groups of men. All participants undertook an initial four-week training period. Then both groups engaged in a six-week high-intensity interval training program. One group was supplemented with 6.4 grams per day of beta-alanine, and the other took a placebo (a sugar pill).
At the conclusion of the study, the results showed that the supplemented group experienced reduced fatigue as measured by repeated sprint ability. The authors concluded, “The attenuation of neuromuscular fatigue, especially central fatigue, may have contributed to the improvement of repeated sprints performance.”
In short, supplementing with beta-alanine appears to improve neuromuscular outcomes and delay muscle fatigue.
Beta-alanine has numerous additional potential benefits for exercise and physique
Want to know more about the benefits of beta-alanine to elevate your physical performance and physique?
Check out our article, Beta-alanine: The Secret Power To Explosive Performance!
Okay, so you’re convinced and ready to give this incredible compound a try…
When should you consume beta-alanine?
It’s easy to get caught up in the details and assume there is a “best way” to do everything. We are sometimes asked, “When is the best time of day to consume beta-alanine?”
The higher-level answer is simple. The International Society of Sports Nutrition says supplementation with between four to six grams of beta-alanine each day improves exercise performance after a minimum of two to four weeks. It doesn’t recommend any specific consumption times, only that you take this compound daily.
Many of our customers just get started. They supplement each day and begin to notice a difference after a couple of weeks or more.
Notice how you feel when you supplement. Talk to your friends or your coach. If you experience a side effect (more on this in a moment), you might choose to lower or split your daily dose.
What are the side effects of beta-alanine?
As with any compound, the potential for side effects exists. Again, referring to the International Society of Sports Nutrition for advice, they note that current information indicates, “Beta-alanine is safe in healthy individuals at recommended doses.”
With that said, what are the potential side effects?
The most common is a sensation of tingling of the skin, called paresthesia. The sites typically affected include the back of the hands, face, and neck. While this might feel strange, there is no research to suggest the sensation is at all damaging. Sixty to 90 minutes after taking a beta-alanine supplement, the tingling generally disappears.
The paresthesia appears to be dose-dependent. So, you can reduce your dose and slowly build up to your preferred measure over time. You should be able to identify an optimal dose to suit your needs that don’t produce any side effects.
Ready to grab an evidence-based product that contains a hearty dose of beta-alanine?
HyperLoad, our elite pre-workout supplement, contains 3200 mg of beta-alanine per delicious scoop!
Formulated with a range of complimentary ingredients, it’s easy to use and benefit from!
As Mannaan K. said, “Best pre-workout ever! I absolutely love this pre-workout. It always gives me the energy and focus I need for a good workout. I really love the rainbow candy and summer twist flavors!”
The beta-alanine takeaway
Beta-alanine is an incredible, health-giving compound.
An antioxidant and anti-aging compound that may boost your capacity to push through a workout, reduce fatigue and increase energy, and reduce the damage that ages — factors needed to enhance physique and quality of life — beta-alanine is a customer fav.
Grab yours now to get started. You could be just weeks away from feeling a new power course through your veins!