Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. Not to be confused with regular alanine, beta- alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the building of proteins.
The greatest natural dietary sources of beta-alanine are believed to be obtained through ingesting
Of course, it can also be ingested through direct supplementation which is the focus of this article.
Below is a list of the benefits from beta-alanine, supported by peer-reviewed university research, published in reputable science journals.
Benefits of Beta-Alanine as supported by scientific studies:
• Increase Muscular Strength & Power Output.
• Increases Muscle Mass
• Increase Anaerobic Endurance
• Increases Aerobic Endurance
• Delay Muscular Fatigue- Train Harder & Longer
Who can benefit from beta-alanine?
1. Weight lifters & Bodybuilders
2. High Intensity Cross Trained Athletes, Military Personal
3. MMA Fighters and sport specific training that require both strength and endurance.
4. Runners, Cyclists, soccer players, hockey players
5. Active individuals who have reached a training plateau and are looking for something to take them to the next level.
How much Beta-Alanine is needed to cause performance increases?
Research has shown that you can take an amount between 3.2 grams and 6.4 grams per day to significantly boost carnosine levels and improve performance. The most recent research, now using 4-5 grams a day, is showing comparable carnosine concentration and performance improvements to those using 6.4 g daily. Based off the current research, we suggest 4 grams of beta-alanine a day, with an optional 2 week loading phase of 6 grams a day during the first month of use.
How long will it take to start noticing benefits?
Performance benefits typically occur in as little as two weeks, although some individuals will notice benefits within one week. As carnosine levels increase, the benefits will follow. The most dramatic results are generally experienced within the 3-4 week range but they don’t stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on Beta-Alanine for at least three months to optimize your carnosine levels.
Many users experience intense vasodilatation/pumps from the very first dose of Beta-Alanine. Because Beta-Alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide synthase (a group of enzymes necessary for making the powerful vasodilator nitric oxide), this is an added, immediate benefit of Beta-Alanine.