Beta-alanine supplements can enhance athletic performance by buffering lactic acid in the muscles. During intense exercise, the body produces lactic acid, which can cause a drop in muscle pH and make the muscles more acidic because of the accumulation of hydrogen ions. This can lead to reduced muscle performance.
Beta-alanine helps to increase muscle carnosine levels, which act as a buffer by absorbing excess hydrogen ions. Scientific studies have shown that beta-alanine can improve strength, power output, endurance, exercise capacity, and muscle mass while delaying the onset of neuromuscular fatigue. This makes beta-alanine a helpful supplement for athletes and anyone who requires strength, power, and endurance in their sport or activity. It is important to note that beta-alanine should be used with a well-rounded training program and a balanced diet to maximize its benefits.
Enhancing Muscle Endurance and Strength with Beta-Alanine Supplementation:
Beta-alanine boosts performance by increasing intra-muscular carnosine concentrations up to 20%. Combining beta-alanine with creatine monohydrate produces additional effects such as fat-free mass gain, increased strength, and body fat reduction. Beta-alanine is a practical addition to any supplement regimen.
Beta-alanine increases carnosine synthesis, a potent intracellular buffer in type 1 and 2 muscle fibers. Type 2 fibers in high-intensity workouts contain higher carnosine concentrations and respond better to growth. Muscle cells rely on buffers like carnosine to prevent acidity during exercise, which can lead to decreased strength and faster fatigue. Maintaining optimal pH levels is crucial for robust and powerful muscle contractions.
During exercise, lactic acid builds up, causing muscle pH to drop and the familiar burn. Beta-alanine increases carnosine, buffering lactic acid and restoring optimal pH levels, reducing fatigue and improving performance.