|
» »
Beta-alanine: properties, dosages, and application in sports
Author: Slauta Alexander - sports nutrition specialist and gym trainer. All articles by the author ➤
More and more often, people starting to engage in fitness (bodybuilding) in the gym or at home forget about the essential components that help train more intensively while progressing in both gaining muscle mass and losing subcutaneous fat. Let's talk about beta-alanine, highlight its properties, and analyze how it is used in sports. Beta-alanine is a naturally occurring amino acid that is found in many proteins. In addition, it is a component of vitamin B5 (pantothenic acid). Beta-alanine is synthesized in the human body from carnosine. Additionally, alanine can be converted from leucine, isoleucine, and valine (part of the BCAA complex). Carnosine is a dipeptide (protein) found in muscle cells and the human brain. Thanks to a chemical reaction known as dehydration, beta-alanine is synthesized in the body. Beta-alanine is part of connective tissue. Upon breakdown, beta-alanine is decomposed into acetic acid. Properties and Functions of Beta-Alanine1. Increases Muscle Contraction This is possible due to increased resistance of calcium channels, allowing muscles to contract with greater force and speed. This is a result of decreased acidity (pH) due to increased secretion of carnosine, which raises the fatigue threshold, enabling you to make your muscles contract for longer. As it is well-known, increased acidity prevents performing repetitions after muscle "failure". 2. Source of Energy and Blood Sugar Regulator Alanine plays an active role in the metabolism of sugars and various organic acids. It serves as an energy source for muscles and the CNS. This occurs after alanine reaches the liver, where it is converted into glucose. If your blood sugar levels drop, which often happens during a low-carbohydrate diet (like during cutting), the protein stored in muscles (glycogen) is broken down into glucose. At this moment, alanine functions as a regulator of blood sugar levels. Therefore, alanine is an important aid in the fight against hypoglycemia (low blood sugar) and low blood pressure. 3. Stimulates the Immune System Beta-alanine is an excellent stimulator of the immune system. This amino acid facilitates the production of antibodies. In addition, alanine helps in eliminating waste products (ammonia) formed during protein breakdown and during prolonged intense physical exertion. Alanine Content in FoodAlanine is primarily found in:
Causes of alanine deficiency can include stress and vegetarianism. Sports Supplements Containing Beta-AlanineProducts with beta-alanine can come in powder or capsule form. More frequently, the following products from the category of individual amino acids are found on the sports nutrition market: Dosages and ContraindicationsThe average daily requirement for alanine is about 3 grams per day. However, for individuals engaged in fitness and bodybuilding, this norm may be slightly higher: approximately 4-6 g. For individuals not leading an active lifestyle, a daily intake of up to 1 g is recommended. It's best to take beta-alanine in courses of 4-5 weeks. Numerous studies have shown that even high doses of beta-alanine do not cause any health problems. ConclusionIf you lead an active lifestyle, train in the gym, and experience heavy physical loads, then taking beta-alanine will be an excellent and necessary addition to your diet. It is especially important during the period of mass gain and while working on definition, where even one or two additional repetitions in a set will contribute to your progress toward your training goals. Personal Fitness Training by the Author of This Article:
SIMILAR ARTICLES
COMMENTS |