Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It’s found in meat, fish, and of course – beta alanine supplements. It’s often a key ingredient in pre workouts.
I personally use it to help with recovery and general aches and pains, as it has a noticeable effect as an anti inflammatory.
Benefits of Beta-Alanine
According to Andrew Huberman and some of the guests he has had on his podcast, including Andy galpin, beta alanine can:
- Increase muscular endurance:
- Beta-alanine helps to delay and reduce muscular fatigue. Beta alanine increases the amount of carnosine in the muscles. In turn, carnosine acts as a buffer, maintaining an optimal muscle ph/acidity and ensuring that muscles act and function optimally. Supplementation of beta alanine can increase carnosine concentrations, which in turn can buffer the effect of lactic acid on muscular endurance.
Exercise Performance
Via the same mechanism – increased muscle carnosine, beta alanine can improve performance in exercises that involve repeated high intensity exertions, like sprints and weightlifting. Beta alanine can also improve endurance and therfore performance in field sports like soccer and rugby.
- Exercise Recovery
- By limiting muscle acidity, beta alanine can reduce muscle soreness and improve recovery.
Daily Dosage and Timing
Dr. Andy Galpin, a Huberman Lab podcast guest, recommends taking 2-4g of beta alanine per day.
beta alanine needs to be taken for several days before you experience significant benefits. I.e. there is a loading phase.
Beware of the beta alanine tingles, which can feel uncomfortable. Start with 1g dosage and build up.
Other interesting effects of Beta Alanine
