Muscle Diet
Mark Gilbert
BSc (Nutrition)
Mark is an expert in sports nutrition and dietary supplements. He has over 20 years of experience working with the biggest names in the bodybuilding industry.
Print
How Beta–Alanine Works
Q. What is beta–alanine and how does it work?
A. Beta-alanine is a non-essential, non-structural (it doesn’t get used to build proteins like muscle) amino acid. It increases the body’s carnosine levels. This allows the body to withstand higher lactate levels and process more acidity. This delays the “burning” feeling in the muscles, allowing for longer, high-intensity exercises such as lifting weights or doing high-intensity cardio or interval training.
So it improves exercise performance but hasn’t been shown to decrease body fat. Combined with creatine, it probably delivers additional benefits over creatine alone. You need to take at least 3 grams (most successful studies actually used more) per day, and the effects improve over time. Any beta-alanine from a reputable company will work as long as the correct minimum dosage is used.
To read more of Mark Gilbert's work, check out FitnessInventor.com
Categories: