There are a number of supplements that I recommend to my clients as a fitness coach. These include protein powder, omega-3s, and vitamin D. I also recommend that my clients take a multivitamin and mineral supplement daily. In addition to these supplements, I also recommend that my clients eat a healthy diet and exercise regularly.
As a fitness coach, I often get asked about what supplements my clients should take. While there are a number of different supplements that can be beneficial for people who are looking to improve their health and fitness, there are a few that I recommend more often than others – chief among these being protein and beta-alanine.
Beta-alanine is a non-essential amino acid that is found in workout supplements. It is said to help increase muscle carnosine levels, which may lead to improved performance and endurance.
Some studies have shown that beta-alanine can help improve sprint performance and increase muscle mass. However, more research is needed to confirm these benefits.
The Operation of Beta-Alanine in the Body
Beta-alanine is a non-essential amino acid is produced in the body from the essential amino acid histidine. Beta-alanine is then used to make a molecule called carnosine. Carnosine is found mainly in muscle cells, and it helps to protect the cells from damage caused by oxidative stress.
Beta-alanine supplements are often marketed as a way to improve exercise performance. Some research has suggested that taking beta-alanine can increase carnosine levels in muscles, which may help to delay the onset of fatigue during exercise. Let’s take a closer look to understand how the process works: it all begins with glucose.
Muscles use glucose in order to create energy. Glucose is a simple sugar that is found in the bloodstream and is the body’s main source of energy. Muscles use this sugar to power contractions and allow you to move your body. When you eat foods that contain carbohydrates, the carbohydrate is broken down into glucose and released into the bloodstream. The muscles can then use this sugar to create energy. Beta-alanine then creates carnosine to help protect your muscles from the lactic-acid buildup once the glucose has been used up by your muscles.
It’s easy to see from here what can happen next: if there’s beta-alanine in your pre-workout powder, then it can really help you outperform your expectations once you begin your weightlifting routine that day. Indeed; it can help you pump out a few more reps – as well as a few more sets – in order to cause the muscle damage that will result in repair and growth later (during the post-recovery period).
Pre-Workouts Containing Beta-Alanine Can Benefit Nearly Any Athlete
Pre-workout supplements containing beta-alanine can benefit anyone who is looking to improve their fitness and performance. The supplements can help increase muscle carnosine levels, which may lead to improved performance and endurance. Some studies have shown that beta-alanine can help improve sprint performance and increase muscle mass.
Beta-alanine supplementation has been shown to increase muscle carnosine levels, leading to improved performance in endurance exercises. It has also been shown to improve muscular strength and power in weightlifters.
The mechanism by which beta-alanine improves performance is not completely understood, but it is thought that it works by maintaining acidity levels in the muscles. This allows for the muscles to work harder and longer before they become fatigued. Clearly, these attributes can be of benefit to almost any gym enthusiast or athlete looking for help with putting on mass, gaining strength, sprinting faster, or even running longer as an endurance athlete.
When it comes to pre-workout supplements containing beta-alanine, timing is everything. You want to make sure you’re taking them at the right time so that they can work the best for you.
Ideally, you should take your pre-workout powder/supplement about 30 minutes before you start working out. This will give your body enough time to digest the supplement and start to reap the benefits. If you wait until right before you start working out, you may not get the full effects – but this depends largely on the particular concoction of ingredients in the pre-workout. For example, as an endurance athlete, you should actually take it a minute before you begin your activity – for best results.
On the other hand, as a weightlifter or body-builder, you might want to take your pre-workout in half the time listed above – that is to say, 15 minutes before you start. The beta-alanine should course through your system and start reaching your muscles by the time you’re getting into your post-warm-up heavy sets.
It’s also important to make sure you’re well hydrated before you take your pre-workout. Dehydration can impair your performance, so it’s important to drink plenty of water before and during your workout.
Most Important Facts About Beta-Alanine
- Beta-alanine is a non-essential amino acid that is found in meat and poultry.
- It is also a component of the dipeptide carnosine, which is found in high concentrations in muscle tissue.
- Carnosine is thought to play a role in reducing muscle fatigue and improving athletic performance.
- Beta-alanine supplementation has been shown to increase carnosine concentrations in muscle tissue, and may help to improve exercise performance.
- The recommended dosage of beta-alanine is 2-5 grams per day.
- Beta-alanine is considered safe for most people, but may cause some side effects such as tingling, flushing, or itchiness.
- If you experience any of these side effects, stop taking beta-alanine and consult your doctor.
- Beta-alanine may also interact with certain medications, so it is important to speak to your doctor before supplementing.
If You Want to Super-Charge Your Workouts – Get a Pre-Workout!
Pre-workouts are a popular supplement among athletes and gym-goers for good reason – they offer a number of benefits that can help you achieve your fitness goals.
When used correctly, pre-workouts can help to:
- Improve focus and concentration
- Enhance energy levels
- Increase strength and power
- Decrease fatigue
- Improve exercise endurance
If you’re looking to take your workout to the next level, then a pre-workout supplement may be right for you. You simply cannot go wrong by establishing beta-alanine as an ingredient in the pre-workouts that you’re considering.