Why and How to Use Beta-Alanine for Building Muscle

Beta-alanine is one of the non-essential amino acids that the body produces. But it can as well be available in supplement form. Among its major functions is that it increases the level of muscle carnosine. Basically, carnosine levels help to buffer the acid in the muscle tissue. This happens when you get involved in a high-intensive workout.

If you do vigorous exercises, lactic acid will accumulate in your muscles. As the level of lactic acid increases, the pH level in the muscles decreases. This, in turn, reduces your workout performance.

How Beta-Alanine Works

It works by combining with histidine in the muscles and brain. This binding results in carnosine. Taking beta-alanine supplements greatly helps to improve the levels of carnosine in your body by around 80%.

By increasing the levels of carnosine, you will avoid the buildup of acid, which may contribute to your fatigue as you exercise.

What It Does

The body uses the food that you eat so as to produce energy and power biological and muscular reactions. Glucose derived from carbohydrates serves as the source of fuel and leads to lactic acid that increases acidity in the muscles. This buildup of acid eventually results in loss of muscle power and muscle fatigue.

Beta-alanine often combines with the amino acid l-histidine to make a di-peptide, which is called carnosine. This di-peptide is proven to decrease the acidity level in the muscles.


As a fitness fanatic, you can have questions about beta-alanine and how it may help you achieve your goals. Well, the major benefits of beta-alanine lie in boosting muscle endurance as well as body composition.

In terms of endurance improvement, the supplement is helpful. Endurance is normally measured through the uptake of oxygen and how it is used as you get involved in high-intensity workouts. Better uptake of oxygen means better muscular endurance and aerobic performance.

Beta-alanine supplementation also delays fatigue. As a fitness fanatic or bodybuilder, you want to maximize the growth of your muscles by pushing them to limits. And the best way to achieve this is with beta-alanine.

Since high-intensity workouts increase the buildup of hydrogen ions, it may result in muscle acidification. But if you increase concentrations of carnosine by taking beta-alanine, you may increase the capacity of buffering in the muscles and take part in high-intensity exercise for a long time.

What is the Best Time to Supplement with Beta-Alanine?

For you to enjoy the maximum benefits that come with beta-alanine supplements, take them before you exercise.

As aforementioned, beta-alanine often increases carnosine in the skeletal content. That, in turn, decreases the buildup of lactic acid in the muscle cells. This allows you to benefit from your exercises.

The recommended beta-alanine dose is around 2.5 or 5.0 grams. And according to experts, it is advisable to take the supplement after the exercise.

Final Say!

Beta-alanine can help to improve your exercise performance and reduce muscle fatigue. It as well has antioxidants, anti-aging, and immune-enhancing properties. You may get the amino acid through supplements or from food containing carnosine. The advisable dose is around 5 grams every day. While an excessive amount may result in the tingling of your skin, the amino acid is effective and safe to improve your exercise performance.

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