Beta-Alanine is known as a rate limiting amino acid, which essentially means it controls the amount of a secondary product that exists in the human body. In this instance, the amino acid, or more specifically the di-peptide (meaning 2 amino acids bound together to make 1) is known as Carnosine. Carnosine is responsible for the buffering of Hydrogen, which is an accumulative toxin that rises as a result of high-intensity exercise and causes fatigue. In essence, if you have more intramuscular Carnosine, you can clear lactic acid faster and workout at a high intensity.
So why is Beta-Alanine so important if Carnosine is the thing we are trying to effect? Well, as mentioned above, Beta-Alanine is the sole controlling amino acid responsible for the levels of intramuscular Carnosine available. What this means is, that unless you supplement with Beta-Alanine, you cannot increase Carnosine levels.
Supplementing with Beta-Alanine daily has been clinically proven to improve workout intensity, reduce time trial times in endurance athletes and improve repeat bout efforts in high-intensity exercise. Beta-Alanine allows you to train harder, for longer!
Aim for 3.2g daily as this is the clinical dosage, but be aware, Beta-Alanine is known for causing a reaction known as paraesthesia, which despite sounding scary, simply means your skin will feel a little tingly or itchy for a short period of time. It’s completely normal so don’t worry about it.
For those looking to maximise performance for a specific event, supplement for a minimum of 14 days prior is recommended.