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In the process of training, in addition to supplementing nutrition through the diet menu, you must also load some supplements to promote training performance such as Beta Alanine. Join Cfis.edu.vn to learn Beta Alanine, its uses and how to use it effectively!
What is Beta Alanine?
Beta Alanine is a non-essential amino acid, because the human body does not use this amino acid to synthesize proteins, but together with histidine creates carnosine.
Carnosine is an active ingredient normally stored in bones that helps reduce the accumulation of lactic acid in the muscles, thereby reducing muscle fatigue during exercise.
Benefits of Beta Alanine for gym goers
Increase endurance during exercise
Many studies show that when taking Beta Alanine supplements, the body’s endurance capacity increases by 13-14% before exhaustion , so you can increase your productivity when doing exercises. heavy figure.
Reduce muscle fatigue
Carnosine is created when Beta Alanine combines with histidine to help reduce lactic acid content in muscles, limit fatigue during and after exercise, increase endurance and flexibility for the body.
Increase lean mass in the body
Many studies have shown that Beta Alanine helps increase lean body mass, along with the ability to increase the body’s endurance , thereby helping to increase muscle mass.
Anti-aging and boosting immunity
Beta Alanine has antioxidant, immune-boosting and anti-aging properties, because carnosine promotes the production of nitric oxide, which is a substance that helps the body increase immunity and fight aging.
Beta Alanine’s Mechanism of Action
Supplementing with Beta Alanine will create Carnosine in the body by up to 80%. The process goes like this:
Glycolysis is considered the primary source of fuel during intense exercise. However, during exercise , the muscles will break down glucose into lactic acid and convert it to lactate, thereby creating hydrogen ions (H+).
These hydrogen ions will lower the pH, increasing acidity, while the acid lowers glucose and reduces the ability of muscles to contract, making you tired.
However, when adding Beta Alanine to the body, it will increase carnosine to help fight acid, thereby reducing acid levels in the muscles and reducing fatigue.
Where is Beta Alanine in?
Beta Alanine except in dietary supplements in the form of powder and softgel capsules, recommended dosage from 2 – 5g per day . In addition, it is also found in animals such as red meat, poultry and fish, …
Beta Alanine side effects?
However, Beta Alanine is good for the body and safe to drink. The overdose is also easy to cause side effects that can occur such as itching, allergies, acne, … This situation will stop when the body gets used to the ingredients and reasonable supplements.
How to use Beta Alanine effectively
Depending on age and health status, the use of Beta Alanine may be different, especially those who practice gym or bodybuilding need to combine with pre-workout . The standard dosage when taking Beta Alanine is 1-3g before and after exercise.
At the same time, users must also combine Beta Alanine with other supplements such as Creatine supplements.
Creatine is beneficial during intense exercise by increasing ATP availability. When taken Creatine and Beta Alanine help increase performance, strength and upper body muscle mass.
Precautions while using Beta Alanine
To use Beta Alanine effectively, you need to observe the following precautions to avoid side effects or poor performance:
Beta Alanine should be used most effectively 20 minutes before and after exercise, divided into 2 sessions/day and used at least 1g, maximum 5g/day.
There will be some itching, tingling sensation when using and will go away as soon as you start exercising, this is completely normal.
Consuming too much Beta Alanine per 5g is also ineffective.
Can be mixed with favorite drinks (filtered water, unsweetened fresh milk, juice, …)
Those who use it for the first time should take 2g divided into 2 times / day to let the body get used to Beta Alanine, slowly increase your dosage to 4g-5g per day.
Above is some information about Beta Alanine, hope through the above article everyone will know more about a substance that supports the process of muscle development that is not harmful to health as well as helps to increase endurance when exercising.
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