Guidelines to make the best use of Beta-Alanine for muscle building
The best form of beta-alanine supplement available in the market is CarnoSyn beta-alanine. This is similar to creatine. Beta-alanine is one of the best amino acids effective for muscle growth, muscle power, endurance, and muscle strength. Here is all that you need to know in order to get the best out of this performance-boosting supplement.
What is Beta-alanine?
Our liver produces a nonessential amino acid called Beta-alanine. It is also available in the form of meats like beef and poultry which can be included in the diet. Be it from the liver or the food you intake or through beta-alanine supplements it is being utilized by the muscle fibres which combine with histidine amino acid to form a dipeptide called carnosine. This carnosine is the output obtained from this beta-alanine supplement.
What does beta-alanine do?
This beta-alanine supplement will increase the production of carnosine in our bodies. Carnosine helps muscles to buffer hydrogen ions and enhance performance. These are increased during an intense workout when the lactic acid levels rise. The hydrogen (+) and lactate (-) ions are broken down by the lactic acids. An increase in the hydrogen ions will cause muscle acidity and makes it difficult to contract your muscle and decrease muscle endurance. Carnosine will prevent this from occurring. This is the reason that beta-alanine is used in many pre-workout products. The beta-alanine supplement is completely safe and free from side effects.
What are the benefits of taking the Beta-alanine supplement?
The key reason is to buffer hydrogen ions and maintain muscle power and strength during workouts. This does not mean taking this supplement will give you instant results. You should start increasing your workout routine and set repetitions slowly. Storing energy for later workouts is crucial for strength gains and muscle growth. You will be able to do more work out and enhance fat loss as well. By doing so you will be able to burn more calories during the workout and after as well.
What is the right dosage of beta-alanine?
Most of us get confused about dosage. For beta-alanine the minimum dose to get an optimal result is 3.2 grams per day. You can take approximately 3.2 to 6.4 grams of the beta-alanine supplement per day. It takes almost a day for this supplement to get saturated in the muscle and show the best results. This is because carnosine is formed only when muscle saturation occurs.
It is recommended that you take two doses, 2 grams each of the beta-alanine supplements per day. You can take one before a workout and the other after a workout. It totals up to 4 grams per day. Some people experience a tingling feeling which is completely harmless and unavoidable.
What is the right time to take a beta-alanine supplement?
It is effective when you take the first dose of beta-alanine 30 to 60 minutes prior to training. Research tells us that within 30 minutes beta-alanine levels increase in the blood and become effect-less within 3 hours of intake. So make sure you take the initial dose correcting and the second dose immediately after a workout. This is the most effective way to take a beta-alanine supplement. It is also recommended that you take in beta-alanine during your rest days this will keep your muscles saturated always and serves effective during workouts.
How to stack beta-alanine? Does beta-alanine have side effects?
Beta-alanine is one of the best pre-workout supplements for muscle growth. This goes great with amino acids like tyrosine and also caffeine. You can also stack it with nootropics like Huperzine A for better focus and clarity. It also goes well with creatine. Studies also reveal that a combination of Beta-alanine with creatine showed much effective muscle growth.
Apart from paresthesia Beta-alanine has no evidence of harmful side effects. But keep in mind everyone’s body is different. If you realize any unusual changes try spacing your Beta-alanine dosage.
Thus Beta-alanine has been a game-changer for many athletes and bodybuilders. If you want to get the best out of your training time just stack Beta-alanine in your supplements list.
