Beta-Alanine is a naturally occurring beta-amino acid that is essential for performance nutrition and bodybuilding. It helps raise muscle carnosine levels and increases the amount of work you can perform at high intensities. It offers real performance benefits. Once it enters your muscle cells, it binds with the essential amino acid L-Histidine to form carnosine. Beta-Alanine provides carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels. Supplementation with Beta-Alanine results in a significant increase in muscle carnosine. It has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks. Carnosine is one of your muscles' first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. Any rise in H+ dramatically lowers the pH within muscle cells, and a drop in muscle pH is a major contributor to muscle fatigue. Beta-Alanine helps combat muscle fatigue. Muscle carnosine is also linked with having a high percentage of Type II fast-twitch muscle fibers. If you're an endurance athlete or bodybuilder, you'll find having higher levels of muscle carnosine will be beneficial. Beta-Alanine helps boost short-to-medium duration high-intensity muscle performance. It is most effective for supporting exercise lasting longer than 60 seconds. Maximum power output in a four-minute all-out cycling test was significantly increased in people who took Beta-Alanine, versus those who took only creatine. Beta-Alanine is the most consistently effective performance-enhancing supplement, and is an essential ingredient that athletes must have in their arsenal. Scientific evidence suggests that athletes, especially vegetarians, ectomorphs (hard-gainers), and women, can benefit by consuming Beta-Alanine regularly.
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