Run 800 Meters 2 Seconds Faster

Run 800 Meters 2 Seconds Faster Beta-alanine is known for the temporary tingling sensation is leaves on your face and lips after consumption. Although this harmless side effect typically fades with use, a study published in the International Journal of Sports Nutrition and Exercise Metabolism suggests the performance benefits of this sports nutrition ingredient stick with you.

Researchers had recreational club runners supplement with 80 mg of beta-alanine per kg of body weight daily for 28 days. Compared to placebo and a timed 800 meter race performed before the supplementation program began, subjects who took this amount of beta-alanine finished the first 400 meter split an average of 1.22 second faster and cut 2.38 seconds off the total 800 meters.

True Strength Moment: At 80 mg per kg of body weight, a 160 pound runner would have consumed 5.84 grams of beta-alanine daily. The generally recommended amount is 3.2 grams per day. See if 3.2 grams is enough to help you reach your goals before trying higher doses, and remember that supplementation can be spread out across the entire day.
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