Beta-Alanine Packs A Punch

Beta-Alanine Packs A Punch Even if you haven't experienced the slight tingling sensation it can leave on your lips, you've probably heard about the workout endurance support that beta-alanine supplementation can provide. A study published in the International Journal of Sport Nutrition and Exercise Metabolism uses a sport specific test to show this popular ingredient's potential.

Researchers assessed the performance of 16 boxers, all with about 6 years of experience. Then they had them take 1.4 grams of beta-alanine 4 times a day for 4 weeks or a placebo. When this period was completed, all subjects took part in a simulated boxing match consisting of three 3-minute rounds with 60 seconds of rest in between. During each round, there was 2 minutes and 50 seconds of standardized punching with 10 seconds of maximum punching at the end. Punch force and frequency were greater for the beta-alanine group.

True Strength Moment: Supplementing with beta-alaine is similar to creatine monohydrate, in that a single dose isn't going to provide a noticeable performance boost. In both cases, the ingredients need to build up in your body before becoming effective. As this study suggests, if you're getting at least 3.2 grams of beta-alaine a day, you should begin to start seeing results in a couple weeks.
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