one of the most potent supplements. Beta Alanine tablets, capsules and powder
based supplements are used by hardcore bodybuilders, rugby players, strength
athletes and anyone engaged in high intensity training in order to Increase
muscle strength, size and power output and to increase both aerobic and
What is Beta-Alanine?
Beta-alanine is one of the two amino acids (histidine being the other) that make
up the protein carnosine. Carnosine is found throughout the body, but
specifically in skeletal muscle. Research shows that skeletal muscle
carnosine levels are correlated with performance during high-intensity exercise
(Suzuki, 2002); higher carnosine levels lead to better performance. Beta-Alanine
availability is the limiting factor in muscle carnosine synthesis (Hill, 2007).
Carnosine is an important metabolic buffer in skeletal muscle (Suzuki, 2002),
which means it helps maintain the acid-base balance in the presence of high H+
(hydrogen ion) concentrations. H+ is a byproduct of energy metabolism and lactic
acid production, which causes a burning sensation in yours muscles when you
workout (such as during high-rep leg extensions). During exercise H+ levels
increase, which causes fatigue and decreases performance. If one could keep H+
levels down during exercise they could delay fatigue and increase performance;
this can be accomplished with Beta-alanine supplementation.
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What does Beta Alanine
According to recent research the following has been found about Beta-Alanine:
Increase Muscular Strength & Power Output.
Increases Muscle Mass
Increase Anaerobic Endurance
Increases Aerobic Endurance
Delay Muscular Fatigue- Train Harder & Longer
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Who should use Beta
Any athlete or health conscious adult looking to improve strength,
performance, or gain muscle will benefit from taking Beta-Alanine.
When/How should I take
Research studies have dosed Beta-Alanine at 3.2-6.4 grams/day. The most
effective way to take Beta-Alanine would be 2 grams prior to exercise and 2
grams 8 hours before or after exercise.
What supplements can I
stack with Beta Alanine to increase results?
Beta-Alanine has been shown to work synergistically with creatine. Citrulline
Malate, arginine, and BCAA would also stack well with Beta-Alanine.
Does Beta-Alanine have
any side effects?
Supplementing with Beta-Alanine can cause tingling of the skin. This effect
usually disappears after 2 weeks of use.
Will Beta-Alanine cause
me to fail a drug test for natural bodybuilding competitions?
No. Beta-Alanine contains all natural ingredients and no hormones. It will not
cause you to fail a drug test
Beta-Alanine efficacy is backed by major
university, peer-reviewed studies performed on humans, not a cell, rat or goat
study upon which other products typically base claims. The science behind beta-alanine
is simple, it makes sense and it works. The information on this site, was
designed to be used as a beta-alanine guide and is organized in a hands-on,
easy-to-follow approach manner- with no fancy biochemistry or confusing graphs.
Beta-Alanine is a non-essential amino acid and is the only naturally occurring
beta-amino acid. Not to be confused with regular alanine, beta- alanine is
classified as a non-proteinogenic amino acid, as it is not believed to be used
in the building of proteins.
The greatest natural dietary sources of beta-alanine are believed to be obtained
through ingesting the beta-alanine containing dipeptides: carnosine, anserine
and balenine, rather than directly
ingesting beta-alanine. These dipeptides are found in protein rich foods such as
chicken, beef, pork and fish. It is predominantly through ingesting the
dipeptide carnosine that we ingest most of our beta-alanine, as the two other
dipeptides are not found nearly as plentiful in our typical coniferous diet.
However, obtaining beta-alanine through these dipeptides is not the only way, as
our bodies can synthesize it in the liver from the catabolism of pyrimidine
nucleotides which are broken down into uracil and thymine and then metabolized
into beta-alanine and B-aminoisobutyrate. Of course, it can also be ingested
through direct supplementation such as PRIMAFORCE BETA-ALANINE POWDER
Below is a list of the benefits from beta-alanine, supported by peer-reviewed
university research, published in reputable science journals.
Benefits of Beta-Alanine as
supported by scientific studies:
Beta-Alanine availability is the limiting factor in muscle carnosine
- Muscle carnosine levels
were higher after 10 weeks of beta-alanine supplementation than after 4 weeks,
showing that beta-alanine’s effects are best experienced over long term
supplementation increases total work done during aerobic exercise.
- Adding beta-alanine to
creatine supplementation leads to greater increases in lean mass than creatine
- Beta-alanine may
increase endurance performance.
- Beta-alanine may delay
neuromuscular fatigue, which would allow one to workout longer and more
- Beta-alanine delays
- Beta-alanine delays
onset of reaching ones ventilatory threshold, which is the point where
ventilation increases non-linearly due to blood and muscle acidosis.
- Beta-alanine increases
time to exhaustion.
When training , especially HIT
(High Intensity Training), your
accumulates a lot of hydrogen ions (H+), causing
your muscles’ pH to drop
(become more acidic). This process is occurring whether you feel a burn or not.
The breakdown of ATP and the subsequent rise in H+ concentrations occur in all
of our energy systems but H+ buildup is most prevalent in an energy system
called glycolysis, which also produces lactic acid. At physiological pH, lactic
acid dissociates H+ and is the primary source of released H+ ions during
exercise, causing pH to drop. It is the released H+ from lactic acid that causes
muscular performance problems, not the leftover lactate ions as many incorrectly
believe. While lactic acid is the primary source of released H+, it is not the
only source. H+ ions are also being released at a rapid rate when you break down
the high energy compound ATP during exercise. With the presence of many sources
during energy production releasing H+, pH drops quickly.
As your muscles pH quickly drops, so does their ability to contract forcibly and
maintain a high level of performance throughout your workout. Not being
able to perform and maintain forceful muscular contractions and push your body
to the limit during your workout session, seriously hampers your ability to
maximally overload your muscles and force new muscle gains.
H+ causes your muscles pH to drop, which decreases your
strength and causes you to fatigue faster. These limitations stop you from
adequately overloading your muscles and forcing NEW muscle gains
So how can beta-alanine help us overcome this drop in pH that limits exercise
Beta-alanine works to fight the drop in pH within
your muscle, as, beta-alanine’s
performance benefits are realized through its ability to boost
the synthesis of carnosine. The Russian scientist Gulewitsch
identified carnosine in 1900. Eleven years later, he discovered
its constituent amino acids, beta-alanine and histidine. Seven years later,
Barger and Tutin and Baumann and Ingvaldsen confirmed Gulewitsch’s findings.
In 1938 that the first research on carnosine and its
effects on muscle buffering were published. Carnosine is a naturally occurring
di-peptide that is found in both type 1 and type 2 muscle fibers, but is in
significantly higher concentrations in type 2 fibers. Type 2 muscle fibers are
primarily used in high intensity strength workouts and are most responsive to
Carnosine helps stabilize muscular pH by soaking up
hydrogen ions (H+) that are released at an accelerated rate during exercise.
Human bodies work to keep your pH in balance by utilizing various buffering
systems. Buffers largely work by soaking up H+ to maintain optimal pH balance,
which humans need to function most effectively.
function best in a specific pH range. When pH drops below that range, so does
muscular performance. By helping to keep you in a more optimal pH range,
muscles can continue to contract forcibly for a longer time.
Some buffering systems maintain
pH in extra cellular fluids (ECF) outside of the cell, while others perform
their duties in intracellular fluids (ICF) inside the cell and some perform in
both. The primary source of H+ released during exercise is from lactic acid and
ATP breakdown. This breakdown and release of H+ is occurring inside
your muscles. Because of thist, the first line of defense in absorbing the H+ is going to be the cell
from intracellular buffers such as carnosine, not from extra cellular buffers.
As well as carnosine being just where you need it, buffering H+ inside
your cells, it has additional, unique attributes that
make it a hugely attractive supplement to hard training
bodybuilders, rugby players, strength athletes or anyone involved in high
intensity strength training. Carnosine is unique; in that, other natural
buffering systems our bodies use are also used in many other cellular reactions
aside from buffering, watering down much of their buffering abilities.
supplementing with extra beta-alanine, you can specifically and dramatically
increase carnosine levels.
Research has shown that when supplementing with beta-alanine for just 4
weeks, you can increase your carnosine concentration by 42-65%. Longer beta-alanine
studies going up to 10-12 weeks, show carnosine concentrations increased up to
80%. This large increase in buffering capacity within our muscles that is
largely responsible for the strength, lean body mass, power and muscular
endurance gains that researchers are seeing from beta-alanine studies.
Frequently asked questions
Who can benefit from beta-alanine?
1. Individuals participating in weight training looking to gain muscle mass and
2. Any individual involved in athletic activities where strength, power and
muscular endurance are needed
3. Exercise enthusiasts who have reached a training plateau and are looking for
a supplement to take them to the next level
Is beta-alanine safe?
YES. Studies, going up to 12
weeks of continued beta-alanine use, have looked at a large array of blood
biochemical, hematological and hormonal markers and no negative changes have
occurred whatsoever. While it is impossible to say beta-alanine is one hundred
percent safe until longer term studies are complete, we do know that up to 12
weeks of continued beta-alanine supplementation is indeed safe.
Why not just take carnosine instead of beta-alanine?
When you ingest carnosine intact, most of it is broken down in the
gastrointestinal (GI) tract into its constituent amino acids, beta-alanine and
histidine. Some intact carnosine does escape the GI tract freely but even that
amount is quickly broken down in our blood by the enzyme carnosinase. In a very
short time, all the carnosine you just ingested is either eliminated or broken
down into beta-alanine and histidine. These two amino acids are then taken into
the muscle, where they are converted back into carnosine with the help of the
enzyme carnosine synthetase.
Unfortunately, only about 40% of the carnosine you take actually contains beta-alanine,
making it an inefficient source at best. You are better off, from both
efficiency and a financial standpoint, taking beta-alanine directly. You would
have to take substantially more carnosine just to approach the increased
concentrations of carnosine achieved by taking the scientifically recommended
dose of beta-alanine. Clearly, taking beta-alanine is the superior solution to
increasing carnosine levels.
How much Beta-Alanine is needed to cause performance increases?
Research has shown that you can take an amount between 3.2 grams and 6.4 grams
per day to significantly boost carnosine levels and improve performance. The
most recent research, now using 4-5 grams a day, is showing comparable carnosine
concentration and performance improvements to those using 6.4 g daily. Based off
the current research, we suggest 4 grams of beta-alanine a day, with an
“optional” 2 week loading phase of 6 grams a day during the first month of use.
How long will it take to start noticing benefits?
Performance benefits typically occur in as little as two weeks, although some
individuals will notice benefits within one week. As carnosine levels increase,
the benefits will follow. The most dramatic results are generally experienced
within the 3-4 week range but they don’t stop there. Recent
research is now
showing carnosine levels continue to increase for a minimum of 12 weeks which is
why we recommend staying on Beta-Alanine for at least three months to optimize
your carnosine levels. Immediate benefits: Many users experience intense vasodilatation/pumps from the
very first dose of Beta-Alanine. Because Beta-Alanine increases carnosine and
carnosine is a powerful precursor in generating nitric oxide synthase (a group
of enzymes necessary for making the powerful vasodilator nitric oxide), this is
an added, immediate benefit of Beta-Alanine.