Beta-Alanine Powder
€9.99
% €14.99 Save 33.36 %- 100 % pure beta-alanine powder
- without additives, no flavours
- 2.5 g beta-alanine per serving
Ready to ship, estimated delivery time: 1-3 workdays
Free shipping from 49,- € order value
Description
What is Beta-Alanine?
Beta-alanine (also spelled β-alanine) is a non-essential amino acid that in humans is formed in the liver and is also found in animal products such as meat as well as fish. Primarily, beta-alanine is needed for the synthesis of carnosine. The dipeptide is synthesized in skeletal muscle from the two amino acids beta-alanine as well as L-histidine and is found primarily in muscle tissue in high concentrations.
For the synthesis of carnosine, L-histidine is usually present in our body in significantly larger amounts than beta alanine. This imbalance between the two amino acids makes beta-alanine the limiting factor in carnosine formation. Supplementation with beta-alanine can therefore be very effective in filling carnosine stores in muscle cells.
Beta-Alanine Effect: How does Beta-Alanine work?
The actual effect of beta-alanine results from the formation of the dipeptide carnosine. Carnosine plays an important role in regulating the pH in the muscle through so-called hydrogen ions. In simpler terms, buffering the hydrogen ions prevents the pH in the muscle from dropping and the muscle from becoming over-acidified. The result is a drop in performance, since ATP (=energy) can be produced less effectively in an acidic environment.
Various studies show that supplementation with β-alanine increases the carnosine content of the muscles. The higher the carnosine content, the higher the buffering capacity of the muscles. The muscle does not overacidify and physical performance during high-intensity exercise is improved. In this regard, studies have shown improvements in performance lasting more than 60 seconds. Although beta-alanine does not improve maximum strength or maximum oxygen uptake, it may affect some aspects of endurance performance such as time to exhaustion.
Here's what you should consider when taking beta-alanine
Before training, 2.5 g of beta-alanine powder should be taken. To achieve an optimal effect, you should take the product daily over a longer period of time (several weeks). Since the powder is tasteless, you can also stir it into other supplement drinks that you also take before training. Taking creatine at the same time promises synergistic effects.
Why does it tingle when taking beta-alanine?
Shortly after ingestion, beta-alanine may cause a tingling sensation under the skin. This physical reaction is absolutely normal and harmless. It is a stimulation of the nerve endings and is not an indication of whether beta-alanine is working or not. After 1 to 2 weeks of regular use, the tingling sensation is significantly reduced or no longer felt.
- Artioli GG et al (2010): Role of β-alanine supplementation on muscle carnosine and exercise performance. Medicine & Science in Sports & Exercise: Volume 42 (6): 1162-1173.
- Trexler ET et al (2015): International society of sports nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition: 12: 30.
- Ojeda AH et al (2020): Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. Nutrients: 12 (9): 2490.
This product should not be used as a substitute for a balanced and varied diet. Be sure to maintain a healthy lifestyle. Do not exceed the recommended daily intake indicated. Store in a cool, dry place away from sunlight and out of the reach of children. Pregnant women and nursing mothers should consult a physician before taking supplements. Beta-alanine may cause tingling under the skin shortly after ingestion. This is normal and has no negative effect on health.
Nutrients & ingredients
Ingredients: Beta-alanine
Nutritional values per daily serving (2.5 g powder):
Beta-Alanin 2,5 g
Application
To increase the amount of carnosine in the muscles, beta-alanine should be taken daily over a longer period of time (up to three months). However, the first positive effects of beta-alanine supplementation are noticeable within 2-4 weeks.
It is recommended to take 2.5 g of beta-alanine per day.
As already mentioned, taking beta-alanine can cause tingling under the skin, especially on the face and hands. However, this so-called paresthesia is normal and harmless. With regular use, the tingling sensation is significantly reduced. If you find the tingling too unpleasant, you can either reduce the dose or divide the daily portion into several individual portions to reduce or avoid the tingling.
Especially athletes with a short and intense load benefit from supplementation with beta alanine. But also for somewhat longer loads (up to about 25 minutes), the supplement is ideally suited to improve the time to exhaustion. It is important to note that an increase in performance can only be expected after a few weeks, since the carnosine stores must first be built up.
Since the actual effect of beta alanine results from the formation of the dipeptide carnosine, the question arises whether carnosine cannot be taken directly in isolation. When carnosine is taken, it is split in the digestive tract into the amino acids beta-alanine and L-histidine. The two amino acids are then transported to the muscle, where they are converted back to carnosine. Since there is normally enough histidine available in the muscle cells, beta-alanine is considered the limiting factor in carnosine formation. Supplementation with isolated beta-alanine is therefore much more efficient and usually also cheaper.
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