Beta Alanine - Effect, intake & dosage

aminosäure beta-alanin carnosin

Beta Alanin - Wirkung, Einnahme & Dosierung

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Beta-Alanine belongs to the group of amino acids and is known to increase muscle performance in the strength endurance area. You have probably heard the term from the fitness industry. Beta-alanine is the precursor of carnosine. Carnosine counteracts an overacidification of the muscles through physical performance and improves the contractility of the muscle. In general you can remember: the higher the carnosine concentration in your muscles, the more efficient the intermediate buffer works. Beta-alanine is often taken with creatine to achieve ideal performance.

1 How is beta-alanine produced by the body?

The human organism can produce beta-alanine in three different ways. Beta-alanine can be released when carnosine is broken down, it can be produced as a secondary by-product of a reaction or it can be formed in the digestive system. When beta-alanine is taken in the form of food supplements, the beta-alanine reaches the skeletal muscle via the bloodstream. Once inside the skeletal muscle cell, beta-alanine combines with essential amino acids to form carnosine.

2 What does beta-alanine do?

Taking beta-alanine is intended to increase muscle endurance. Beta-alanine increases the carnosine level in the cells and thus prevents the reduction of the PH level. This prevents the effect of lactic acid on the muscles, which would otherwise lead to muscle fatigue. This is because the human organism can only ever fall back on a limited amount of natural carnosine, but with additional beta-alanine and thus carnosine, this amount can be increased, which results in more efficient training. Carnosine acts as a key to maintaining the performance of the muscles. Beta-alanine is most effective during a short, intensive athletic performance in the range of 60-240 seconds.

Other tasks that beta-alanine fulfils:

  • delaying muscle fatigue
  • Increase in muscle mass
  • Increase of power and muscle strength
  • Positive effect on muscle regeneration
  • Enabling a long and hard training

3. How is Beta-Alanine taken?

Beta-alanine can be taken as a powder or in capsules. The powder form is great for people who cannot swallow capsules or mix the powder into their protein shakes. Alternatively, beta-alanine capsules or tablets can be used for a quick intake.

4. beta-alanine as a food supplement

If you eat a balanced diet, do a lot of sportsibst and want to take Beta-Alanine in addition, you can take Beta-Alanine capsules as an alternative. Beta-alanine capsules often contain the active ingredient in a vegetable cellulose shell and can be produced without fillers. It is important that beta-alanine preparation is manufactured in Germany to ensure a consistently high quality.

Beta-Alanin Kapseln von Vitamineule ohne Zusatzstoffe

Our recommendation:
Vitamin Owl ® Beta-Alanine Capsules

In our online shop you will find our Beta-Alanine capsules from Vitamineule®, which are completely free of artificial additives.

The Beta-Alanine capsules contain a total of 500 mg of pure Beta-Alanine per capsule. Each can contains 90 capsules. Besides fast & free shipping, we offer a voluntary six-month return guarantee for all products.

5. reasonable time of taking beta-alanine

Beta-alanine develops its effect shortly after ingestion, therefore it is recommended to take the amino acid before training. Beta-alanine has the best effect during a short, intensive athletic performance in the range of 60-240 seconds.

7. beta-alanine in combination with sodium bicarbonate

Sodium bicarbonate, like carnosine, serves the human organism against acidity in the muscles. If it is taken shortly before training, it has a performance-enhancing effect, which can be further increased by additional intake of beta-alanine.

8 Why can carnosine not be taken in isolation?

Beta-alanine is the precursor of carnosine. Carnosine counteracts an overacidification of the muscles through physical performance and improves the contractility of the muscle. This raises the question why carnosine cannot be taken in isolation:
If carnosine is taken, it splits into beta-alanine and histidine. The substances are then transported to the muscle, where they are converted back into carnosine. Carnosine consists of about 40% beta-alanine, which is why its effectiveness is less than when the amino acid is taken in isolation.

9th side effects of beta-alanine?

Since beta-alanine is an amino acid produced naturally in the body, beta-alanine does not cause any side effects, only one side effect can occur. Anyone taking Beta-Alanine capsules will most likely feel a tingling sensation under the skin shortly after taking it. This effect is due to increased blood circulation as a result of a high single dose of beta-alanine. There are no negative effects from the tingling sensation. If the tingling sensation bothers you, you can also take several Beta-Alanine capsules spread over the day, as the effect of the tingling will then decrease.

10. conclusion

Beta-alanine serves to increase the athletic performance. The amino acid is the precursor of carnosine, which counteracts hyperacidity in the muscle and ensures an increase in performance and muscle strength. Beta-alanine is most effective during a short, intensive sporting performance in the range of 60-240 seconds. If you want to try Beta-Alanine, you can decide whether you want to take it in the form of powder or as capsules. A side effect of taking beta-alanine is a tingling sensation under the skin. This effect is due to increased blood circulation as a result of a high single dose of beta-alanine.


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