What is Beta Alanine: Benefits, Dosage, Side Effects (Beta Alanine Explained)
Beta Alanine is a non-essential amino acid and is a precursor of carnosine. Now, typically amino acids help to synthesize protein, but beta alanine does not. The main thing that beta alanine does do is increase the carnosine levels in our muscles. Studies suggest that this is upwards of 80% increase. Now, this is important because carnosine helps our bodies limit the production of hydrogen ions, which in turn keeps our PH levels at an optimal levels, that results in an increased ability to fight off fatigue and just improve overall exercise performance. Now, if you were wondering why we don't just supplement with carnosine, the reason is just because it digests differently and we would actually get less benefits from doing it than using beta alanine. To cite one study from 2012 which included 23 exercise tests, 57 ways of measuring, and 360 participants. Obviously there was a placebo group of 186 and a group of 174 people who took beta alanine. The results concluded that beta alanine increased exercise performance in the 60-240s range. According to studies the standard dose of beta-alanine is anywhere from 2-5 grams a day to get the results. Now, if you have wondered what causes the tingly feeling or prick feeling you get on your skin, that would be from beta alanine and it is called parasthesia and there is no evidence that it is dangerous when you get it from beta alanine.
Thanks for watching my video on Beta Alanine: What is it? What is it Used For? What Does It Do?
Beta Alanine Supplements, beta alanine explained.
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