Beta-alanine is an amino acid that is popular in the world of sports nutrition. It is often marketed as a “performance-enhancing” supplement, and many athletes take it in the hopes that it will improve their athletic performance.
So, what does beta-alanine do? Beta-alanine is a precursor to carnosine’s amino acid, found in muscle tissue. Carnosine is thought to play a role in muscular contraction and may help to improve exercise performance.
Beta-alanine supplementation has been shown to increase carnosine levels in muscle tissue. In one study, beta-alanine supplementation increased muscle carnosine levels by 58% after four weeks of supplementation.
These increased carnosine levels may help to improve exercise performance. In one study, beta-alanine supplementation improved cycling performance in trained athletes. The cyclists supplemented with beta-alanine rode for a long time before becoming fatigued.
With any beta-alanine supplement, you will likely notice a “tingling” sensation on your skin. It is called paresthesia and is caused by the release of histamine. The tingling sensation is harmless and goes away after a few minutes. If you are looking for a supplement to improve your athletic performance, beta-alanine may be worth trying.
This is what beta-alanine supplement does to your body:
a) Increases the levels of carnosine in muscle tissues
Carnosine levels in muscle increase by 58% after four weeks of beta-alanine supplementation, which may help to improve exercise performance.
b) Helps to improve exercise performance
Beta-alanine has been shown to improve cycling performance in trained athletes. The cyclists supplemented with beta-alanine rode for a long time before becoming fatigued
c) Causes the tingling sensation on your skin
The “tingling” sensation on your skin caused by histamine release is called paresthesia and is harmless. It usually goes away after a few minutes.
Possible side effects of beta-alanine include:
Flushing
Flushing is a common side effect of beta-alanine supplementation. It is caused by histamine release and usually goes away after a few minutes.
Nausea
Nausea is a possible side effect of beta-alanine supplementation. If you experience nausea, try taking your supplement with food or reducing the dose.
Headache
Headache is a possible side effect of beta-alanine supplementation. If you experience a headache, try taking your supplement with food or reducing the dose.
d) May cause side effects such as flushing, nausea, and headache
Flushing, nausea, and headache are possible side effects of beta-alanine supplementation. If you experience these side effects, try taking your supplement with food or reducing the dose.
Pregnant and breastfeeding women should avoid beta-alanine supplements. If you have any medical conditions or are taking any medications, please speak to your doctor before taking a beta-alanine supplement.
As with any supplement, beta-alanine is not regulated by the FDA, and there is no guarantee of its safety or efficacy. Be sure to purchase your supplement from a reputable source. Beta-alanine is a popular supplement among athletes and bodybuilders. It is thought to increase carnosine levels in muscle tissue, which may help to improve exercise performance.
Bottom line
Beta-alanine is an amino acid that is popular in the world of sports nutrition. It is often marketed as a “performance-enhancing” supplement, and many athletes take it in the hopes that it will improve their athletic performance. Beta-alanine has been shown to increase carnosine levels in muscle tissue and may help to improve exercise performance.
