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Description Beta Alanine
The information in the FAQ section was created by the Liki24.co.uk team and is based on the official manufacturer's manual
Beta Alanine is a non-essential amino acid, naturally produced by the body, that plays a key role in the synthesis of carnosine, a dipeptide made up of beta-alanine and histidine, which is found in high concentrations in skeletal muscle.
Beta-alanine supplementation has become popular among athletes and active people because of its potential to improve muscle performance and endurance.
Release forms
Beta Alanine is available in various forms to meet the different needs of users, the most common being capsules or powder. Capsules offer precise dosing and are easy to administer, while powders allow for flexible dose adjustment and can be mixed with other supplements or pre-workout drinks.
For example, GoldNutrition's Beta Alanine Complex is available in capsule form, with each bottle containing 120 capsules. Each serving of 6 capsules combines beta alanine with creatine, providing 3690 mg of beta alanine and 900 mg of Creapure creatine monohydrate.
Indications for use
Beta Alanine supplementation is indicated for:
- Enhancing sports performance - Beta-alanine increases carnosine levels in muscle, which may improve sports performance and endurance.
- Reduce muscle fatigue - Taking beta-alanine may reduce muscle fatigue and improve recovery time after exercise.
- Improve overall health - Beta-alanine may have benefits for brain health, including improved cognitive function and mood.
Dosing regimen
The recommended daily dose of Beta Alanine varies between 2 and 4 grams, depending on individual needs and physical activity level. To minimize possible side effects, it is recommended to divide the daily dose into 2-3 smaller servings taken throughout the day.
For example, 3 capsules can be taken 15-20 minutes before training and another 3 capsules immediately after training.
Contraindications
Beta-alanine supplementation is not recommended in the following cases:
- People under 18 years of age
- Pregnant or breastfeeding women
- People with known allergies to any of the product's ingredients
Individuals with pre-existing medical conditions or who are undergoing medication should consult a physician before starting Beta Alanine supplementation.
Particulars of use
For optimal results, continuous use of the supplement for at least 8 weeks is suggested.
This is a dietary supplement and does not replace a healthy and balanced lifestyle.
Side Effects
Some people may experience tingling or reddening of the skin after taking Beta alanine. These symptoms are temporary and harmless, usually subsiding after a few days of continuous use.
To reduce the intensity of these effects, it is recommended to divide the daily dose into smaller portions or take the supplement with meals.
Interactions with other medicines and foods
Beta Alanine may compete with taurine for absorption into the muscle, which could lead to a decrease in taurine levels.
It is important to talk with a healthcare professional before combining Beta Alanine with other supplements or medications.
Overdose
Taking excessive doses of Beta Alanine can intensify side effects such as paresthesia (tingling sensation) and stomach discomfort.
To avoid overdose, it is essential that you follow the recommended daily dose and do not exceed it without consulting a specialist.
Storage conditions
To maintain the quality and efficacy of the supplement, store the product in a cool, dry place away from direct sunlight and excessive moisture.
Keep out of the reach of children.
Literature used
- PubMed,Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
- WebMD,Beta-alanine
- Healthline,Beta-alanine
- Journal of the International Society of Sports Nutrition, Effects of beta-alanine supplementation during a 5-week strength training program: a randomized, controlled trial
FREQUENTLY ASKED QUESTIONS
Which is better - Carnosine or Beta Alanine?
Carnosine is a dipeptide composed of beta-alanine and histidine, present in high concentrations in skeletal muscle, and beta-alanine is a non-essential amino acid that serves as a limiting precursor in the synthesis of carnosine.
Direct supplementation with carnosine is not as effective in increasing muscle carnosine levels, because during digestion, carnosine is broken down to beta-alanine and histidine before being resynthesized to carnosine in the body. Thus, taking beta-alanine has been shown to be more effective in increasing the concentration of carnosine in muscle.
Is Beta Alanine suitable for all types of athletes?
Yes, Beta Alanine can be beneficial for a wide range of athletes, including those involved in endurance, strength or speed sports. However, it is important to tailor the dose and supplementation regimen according to your specific needs and the type of physical activity you are doing.
Can I take Beta Alanine with other supplements?
Yes, Beta Alanine can be combined with other supplements such as creatine or pre-workout drinks. However, it is important to consult a specialist before combining supplements to ensure there are no unwanted interactions.
Features
| Category | Vitamins and Supplements, Amino acids, Supplements for athletes, Diet and Nutrition, Sports nutrition, Pre-training complexes, Energisers for athletes, Electrolytes drinks |
| Brand | Biotech USA, GNC, Gold Nutrition, Ostrovit, Pro Nutrition |
| Product type | Capsules, Liquid, Powder, Tablets |
