Supplementing With Beta-Alanine

Supplementing With Beta-Alanine Beta-alanine is probably best known for the brief tingling feeling it leaves after consumption. These tingles fade away and sometimes disappear altogether over time, but the reason to use this amino acid supplement is for improving high-intensity exercise capacity and overall performance. A study published in the Journal of the International Society of Sports Nutrition illustrated beta-alanine's potential on club level soccer players.

Seventeen athletes took beta-alanine or a placebo for 12 weeks during their competitive season. All of these subjects participated in yo-yo intermittent recovery tests before and after the 12-week study period. It's an endurance capacity test similar to the beep test cone drill. Those who consumed beta-alanine for 12 weeks performed significantly better in their final cone test than the placebo group of players.

True Strength Moment: Although this research did not provide a dosage, the generally accepted daily dose of beta-alanine is approximately 3.2 grams. A single dose of beta-alanine won't likely produce much more than a slight tingling sensation on your skin. Like creatine monohydrate, it has to build up in your system over time before it can be effective.
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#1
Adam
Sep 08, 2012
Increased Endurance