Imagine, you have unscrewed the lid of your pre-workout and sweet fragrance of the blue raspberry wafts through the air and the very next moment you add two scoops in your shaker cup. Now, shake it like the champ, pop the top and time to simply chug that “go-juice.
Do you even know how does it feel? Minutes later you might feel the tingling sensation and itchy face sets in and you might feel like you could simply tear the walls down.In spite of the tingly feeling combined with Beta-alanine and there is a lot of misinformation and hyperbole surrounding it as a supplement.
What is beta –alanine?
It’s an amino acid alanine. It is a precursor to a chemical called carnosine that acts as a buffer to prevent reductions in pH. In essence, Beta-alanine isn’t doing the work; it is providing your body an ability to make more carnosine.
To make you clear your mind, let me separate the fact from fiction and check it out what beta-alanine can do for you!
FunctionalWay To Train Longer And Harder
Beta-Alanine essentially boosts your workload by 1 to 2 extra reps in the 8-15 rep range. As per the research it has been proved favorable to increase your muscle endurance by about 2.5%.It has also been helpful in improving the performance in repeated bouts of sprint intervals.
In addition to beta-alanine helps to increase muscle endurance, there have been some small improvements in fat reduction reported in the literature.
Synergies With Creatine
There has also been a conjecture that beta-alanine works separately and synergistically with creatine supplementation. It is completely based upon the notion that it has two anaerobic energy systems, the phosphagen, and glycolytic systems.
Generally, beta-alanine, as well as creatine, are often sold together as an excellent combination for individuals looking to boost performance in their anaerobic training. Unfortunately, there is no good evidence to show measurable and consistent synergies from stacking them.
For over the years,it has been pummeled over the head that beta-alanine is a pre-workout; but, wait you have pain, did you know that pre-workout might actually the worst time to take it.
You can take it anytime and you will receive the benefit as the goal is to increase your intramuscular carnosine levels.One way to improve absorption and uptake into your muscles is to take it with food, as that has been shown to drastically increase its uptake and efficacy.
Remembered that itchy face feeling we have discussed at the starting of this article? An ingesting single high dose can induce paresthesia in some people. You can avoid this by breaking the daily dose into several smaller doses.Most research studies on beta-alanine have been conducted using doses between 2.6-6.4 grams per day.Till now, no negative effects have been identified at the highest end of the dosing spectrum.
Beta-alanine is one of the most trustable and substantial evidence based supplements. It helps to improve working capability that may help you add lean mass and reduce fat. Although it is often sold as a pre-workout; however, taking it as a post-workout along with the food is considered as an ideal way to utilize it.