- Most protein products such as poultry, dairy products, fish, and beef contain beta-alanine.
- Although beta-alanine is made by the body, some people choose to supplement with it as well.
- Not everyone needs to add more beta-alanine to their diet.
- Studies have shown that a daily dose of 3 grams to 6 grams is sufficient to gain the most benefit and to see effective results.
Beta-alanine is a non-essential amino acid that is found in the human body.
Beta-alanine is beneficial for a number of things, although it is mostly touted for its help with increasing muscle mass and exercise performance.
Although beta-alanine is made by the body, some people choose to supplement with it as well. In these cases, the daily dosages vary from person to person.
It is a natural substance that is safe and comes with very few, if any, side effects.
You should speak with your physician to see if beta-alanine is something you should consider supplementing your diet with.
Supplements aside, no healthy lifestyle is complete without a regular exercise routine. Go PRO today for access to certified personal trainers, workout plans, and more.
What Are the Benefits of Supplementing With Beta-Alanine?
Beta-alanine is known to help athletes and other active people. Bodybuilders and weightlifters like to supplement with it because it helps to increase their power output as well as increase the strength of their muscles. Along with increasing muscle strength, beta-alanine also increases the size of the muscles.
For sprinters and athletes who do short bursts of high-intensity activity, beta-alanine can help increase the anaerobic endurance of muscles. For long-distance runners, cyclists, and other endurance athletes, beta-alanine can help increase their aerobic endurance so they can go further and longer.
Many athletes take beta-alanine to help their muscles recover more quickly. It is known to help delay the fatigue that muscles get from training. As a result, athletes can train at a higher intensity for a longer period of time.
Because beta-alanine helps delay fatigue, it may also help those individuals who tend to get tired quickly and easily. Studies have also shown that beta-alanine can help those with hypoglycemia.
Are Supplements the Only Way to Get Beta-Alanine?
Because beta-alanine is a natural substance of protein, you can obtain it from certain food sources. Most protein products such as poultry, dairy products, fish, and beef contain beta-alanine.
If you do not eat a lot of animal products, supplements would be a good way to get more beta-alanine into your diet.
Should Everyone Supplement With Beta-Alanine?
Not everyone needs to add more beta-alanine to their diet. Beta-alanine is a non-essential amino acid which means that the body makes it, so you don’t always have to get it from other sources. If you are not a vegetarian, a very active person, or an athlete, you probably do not need to supplement with beta-alanine in any way.
If you have a normal active lifestyle and you eat animal protein, your diet should give you the extra beta-alanine that is beneficial for your activities. An athlete, bodybuilder, or soldier who is more intense with his or her training would benefit the most from beta-alanine supplements.
Get More Out of Your Health and Fitness Routine. Go PRO!
Sign UpWhat Dose of Beta-Alanine Would Be Effective?
For most individuals, studies have shown that a daily dose of 3 grams to 6 grams is sufficient to gain the most benefit and see effective results. In fact, most people can get by with 4 to 5 grams per day.
Again, beta-alanine supplementation is not necessary for all individuals. If you are in doubt about whether or not you should add extra beta-alanine to your diet, speak with your health care provider.
What Are the Dangers of Taking Too Much Beta-Alanine?
For the most part, there are very few side effects related to beta-alanine. If you take the appropriate daily dosage, you should not notice any side effects. If you take high doses over a period of time, you may notice some tingling or flushing of the skin.
As with all drugs and supplements, there are some precautions to keep in mind when taking beta-alanine. If you are pregnant or nursing, you should not take beta-alanine, as not enough is known about how it may affect the baby.
If you have a disease of the liver or kidney, you should not take high doses of beta-alanine or any amino acid, and if in doubt you should not take any dose at all. If you are taking any prescription medications, speak with your doctor to see if there are any negative reactions when taken alongside beta-alanine.
Frequently Asked Questions (FAQ)
– Do I have to take supplements?
Unless your doctor has instructed you to take certain supplements, you do not have to take them.
– Are supplements safe?
Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.
– What supplements do I need to take?
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
It is important to pair your supplement regimen with a regular exercise routine. Sign up for an Exercise.com PRO plan today for access to training logs, workout plans, and more.