Everything You Need to Know About Beta Alanine
Beta Alanine is a non-essential amino acid and is relatively unknown in the Arab world despite its significant benefits for enhancing athletic performance. It is considered one of the most powerful dietary supplements after creatine. Beta Alanine increases muscular endurance and enhances workout efficiency, making it a prominent component in pre-workout supplements.
Synthesis of Beta Alanine in Your Body
As previously mentioned, Beta Alanine is a non-essential amino acid, meaning the body can synthesize it internally from other amino acids. The body synthesizes Beta Alanine through three pathways:
1. By breaking down Carnosine and Anserine from food sources such as beef (rich in Carnosine) and tuna (rich in Anserine).
2. Conversion of Alanine to Pyruvate.
3. During digestion, stomach microbes remove the carbonyl group from Aspartate.
When consumed as a dietary supplement, Beta Alanine travels through the bloodstream to muscles via the amino acid transporter Taurine. Beta Alanine binds with the amino acid Histidine to form the dipeptide Carnosine in muscles.
Mechanism of Action of Beta Alanine
The primary benefit of Beta Alanine is the formation of Carnosine dipeptide in muscles. Carnosine acts as a potent antioxidant and serves as the first line of defense against reducing hydrogen ion accumulation in muscles during intense high-density exercises. Accumulation of hydrogen ions reduces muscle pH levels, diminishing their ability to contract and thereby reducing endurance. Several studies have demonstrated increased concentrations of Carnosine dipeptide in muscles, leading to improved athletic performance among Beta Alanine supplement users.
How to Take Beta Alanine
Research shows that the effectiveness of Beta Alanine becomes apparent after approximately four weeks of consistent use. Muscle saturation with Carnosine increases with prolonged usage, enhancing its effects. It is recommended to take Beta Alanine consistently for long periods and not expect immediate benefits before exercise. Beta Alanine can be consumed with water or milk, typically one gram three to four times daily, or in capsule form (1 gram per capsule, three to four capsules daily).
Potential Side Effects of Beta Alanine
Extensive research has not identified significant health risks associated with Beta Alanine when consumed within recommended doses and following product instructions and warnings.
Buying Beta Alanine
When purchasing Beta Alanine, whether in powder or capsule form, ensure the presence of the trademark on the packaging. This trademark signifies the company holding the patent for Beta Alanine and manufacturing it for various supplement companies. Without this trademark, you may be consuming L-Alanine instead of Beta Alanine.
