The most strength athletes is beta alanine as part of many pre-workout products known what effects, but has a beta alanine taking exactly? In this article, you’ll learn important details about beta alanine, how to take it up and what possible side effects there are. Is an interesting ingredient beta alanine not only for strength athletes, endurance athletes can benefit from a revenue.
What is special about a revenue when compared to other similar drugs, you feel just after the first applications a more or less strong tingling sensation, which may be already scary for some athletes. This tingling sensation occurs mainly around the lips and neck and paresthesia is called in the jargon. After a few applications, these side effects subside but gradually.
Athletes should be abide by this harmless phenomenon also not to take one of the most effective, performance-enhancing substances. The positive this effect can easily be seen, whether a pre-workout product, in which among other things also beta alanine is contained, a sufficiently high dosage contains this substance. The stronger the tingle, the higher is also the dosage. You feel nothing at all, is probably too low dose beta alanine. Many manufacturers are indeed now to specify the individual ingredients of a pre-workout product no longer in the respective single dosage. There is only the total amount for a complex of similar substances.
Such as but the exact effect of beta alanine is now? The active ingredient of itself is not responsible for the effect, which is as interesting for athletes. But through an intake of beta alanine is a rise of Carnosine in muscle. This increased Carnosine mirror ensures a greater load ability of the muscles just for loads with high intensity. This is also the reason why take strength and endurance athletes beta alanine prior to exercise. It comes after taking to increase the muscular endurance, strength, and the general provision of energy, as well as to an increase in the maximum oxygen intake.
What is alanine beta right?
Beta-alanine is a non-essential amino acid. Not essential because the body can synthesize them in the liver itself. Alanine is beta via the normal diet, it is contained in animal sources such as poultry and beef. Beta alanine is then in the body of the muscle fibers recorded, no matter whether it was previously synthesized by the liver or via the diet. It is then converted in conjunction with the amino acid Histidine in the Dipeptide Carnosine. Carnosine is the actual substance, which is responsible for the effects desired by the athletes.
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Who would like to know more precisely, beta alanine is a hybrid between a powerful neurotransmitter, GABA, L-glycine. Therefore, it is not surprising that you can feel also caffeine-like effects after a taking. It is beta alanine in capsule or powder form as a sports nutrition product, it passes on the blood circulation in the skeletal muscle. For an optimal transport to the working muscles, a sufficient sodium and chloride is availability important. In the muscle cell itself, beta alanine is then bound to the essential amino acid L-Histidine. These two amino acids form the Dipeptide Carnosine then as already described.
What is the effect of beta alanine?
All intense athletes, no matter whether bodybuilders or endurance athletes, knows the effects when it comes to a sharp increase in the lactate (lactic acid bacterial) mirror. It comes to a burning in the muscles and at some point, from a certain lactate to load stops unexpectedly. Here comes the Carnosine in game, it is capable of hydrogen ions, resulting from the Laktatbildung buffer. What has the athletes about this now? By buffering hydrogen ions is the muscles able to contract, without that there will be a strong, performance-limiting Laktatbildung more over a longer period.
For bodybuilders, this means for example easily; due to the lower Laktatbildung, the athlete can move more weight and also to the end of the training create even higher reps than that alanine would be possible revenue and the corresponding increase in the Carnosine levels without a beta.
The medium-term effects of a beta alanine intake in the form of treatment; There will be a significant increase in strength and muscle massinvolved. At the same time, fat burning is more stimulated. Differently than other similar drugs, you feel taking beta alanine as a pre-workout product both in the short term an effect, so at the first training session, but also in the long term, as a result of a significant increase in strength and the structure, if sufficient protein in addition is taken up by muscle mass.
The beautiful at the beta alanine, it shows its effect on every athlete, because it always comes to a rise of the Carnosine levels.
This is different for example in Sportnahrungs products such as the Creatine monohydrate, in which athletes there, as a so-called non-responders do not or only very low on a creatine taking respond. There are now more and more studies on the effects of a spa-like taking beta alanine. In the “Journal of sports medicine”, a study was published for example already in 2008. This could be proven, that strength athletes, the more than 4 g Beta could have taken alanine over a period of 30 days every day, increase the number of reps on the squat by 25% compared to a peer group, receiving only a placebo.
Bodybuilders are so able, through a beta alanine taking a significantly higher number of repetitions to create, which in turn ensures a stronger growth stimulus for the muscles.
Carnosine is again responsible for the fact that reduces the formation of hydrogen ions of during high-intensity workouts. These hydrogen ions have a very negative effect on the performance of the muscles, because they provide for a strong reduction of the pH value in the muscle cell (so are responsible for the acidity). In addition, they have more negative effects on the muscle excitation and contraction. Decrease of pH value in muscle is mainly responsible for the muscle fatigue.
A special feature is there even for vegetarians. Because beta alanine mainly in animal sources, vegetarians have mirrors usually have a significantly lower Carnosine. An enzyme responsible for the production of Carnosine, that significantly reduces occurs after only five weeks of purely vegetarian diet.
Beta alanine dosage
As regards the optimal dosage, the opinions of the experts diverge somewhat. Results of studies suggests that real effects only occur when beta alanine is taken daily at least 1.8 g. But, for better results, higher doses have been in any case.
A study which investigated for example, the amount of beta alanine was fed dietary supplements that has mirror effect on the Carnosine in muscle. In the first days, the participants received 2.4 g beta alanine, then the dosage was increased on 3.4 g daily. A significant increase of the Carnosinspiegels could be demonstrated here. After again five days the dosage on over 4 g increased daily and it could be measured a further increase of Carnosine levels.
In England was amateur the effect of beta alanine tested boxers doing over a period of time administered 4 weeks daily 6 g beta alanine, divided into 4 portions of same. The clout of the boxer who took the beta alanine, increased significantly compared to the power of the placebo group. This increased the rate up to four times. However they also found out that long breaks from 2-5 alanine can provide minutes between high-intensity strength exercises for reducing the effect of beta.
Therefore it advisable for strength athletes and bodybuilders, in combination with a beta alanine taking making a high intensity strength training, such as for example the HIIT workouts, heavy interval training or a cross training with break times under 2 minutes.
We recommend daily a dosage of about 3-6g for strength and endurance athletes.
Beta alanine intake
Who specifically the full impact of beta alanine intends to use during the training itself there should be 30-60min. before the training.In a study could prove, that’s in the bloodstream about 30 minutes after a beta alanine intake to the highest values comes. The values went back completely but after 3 hours. It makes therefore sense to divide the revenue once prior to exercise, and about 1.5-2 g beta to take phenylalanine and then again the same amount immediately after the training.
Should I take beta alanine in treatment form? There is though no concrete studies whether it makes sense to take the active ingredient in terms of hygiene. I personally consider but generally it makes sense to take various active ingredients such as also the creatine in the form of treatment over a period of about eight weeks, so that there will be no getting used to effect. Therefore, a roughly four-week taking break should follow after the cure. Because the Carnosine only slowly return values in the muscles, athletes in the income break benefit alanine revenue from the previous beta.
Beta alanine + creatine
Who beta alanine would like to combine with other ingredients, which should test once a simultaneous ingestion with creatine. In a study that could result in strength athletes. The strength athletes were divided into three groups, the first group received only 10 g of creatine and the third group alanine and 10 g of creatine, the second group over a period of twelve weeks daily 3 g beta a placebo.The group, which took a beta alanine and creatine, could build up more muscle mass and reduce body fat at the same time, as the comparison group that took only creatine or placebo.
Are there side effects when a beta alanine intake?
As mentioned at the beginning of the article, it may be a tingling feeling in the neck or to the poor first revenue. Also there can be a slight itching and burning on the head or ears, with an additional redness. If you are taking more than 800 mg per single dose, may experience these effects in the form of light, 3 g in a single dose be taken, then these effects can be more noticeable just at the first revenue.
Who feel the whole unpleasant, can take a alanine even throughout the day divided into four smaller doses the beta. The effect of the product is still given and the body can adapt slowly to the effect.
There’s even a difference, whether beta alanine on an empty stomach is taken. The concentrations rise faster, but the side effects are also correspondingly more.
Especially users who alanine also due to its stimulating properties to use the beta, can take it on an empty stomach before exercising. Shake with carbohydrates and protein can use together with a pre workout’s athletes who use it due to the General increase in performance.
It was a small summary of the most important effects, properties and side effects of beta alanine. Test the beta alanine yourself and let convince yourself of the impressive effects. Buy Danabol 50