Beta alanine supplements are a buzzword among athletes, and for a good reason. They offer numerous benefits and help athletes reduce fatigue and enhance their athletic performance. Beta alanine helps boost carnosine production, a dipeptide molecule present in muscles, the brain, and other body tissues. During workouts, carnosine plays a major role, which is why most athletes consider beta alanine supplementation.
Here is how carnosine works during exercises and workouts
Carnosine helps in buffering pH changes
Carnosine during workouts acts as an intracellular pH buffer. Your muscles contract during exercise; they produce lactic acid as a by-product. However, the accumulation of lactic acid can result in a decrease in intracellular pH, leading to muscle fatigue and decreased performance. Carnosine can help to buffer these pH changes, delaying the onset of muscle fatigue. This then allows your muscles to continue working efficiently for a longer duration.
Carnosine works as antioxidant
Carnosine is known for its antioxidant properties. It helps neutralize free radicals and reactive oxygen generated during exercise. As we all know, an intense workout can lead to increased oxidative stress, leading to muscle fatigue. The antioxidant action of carnosine helps protect your muscle cells from oxidative damage and promotes faster recovery after exercise.
Carnosine may help improve fiber composition
Carnosine supplementation, in combination with beta alanine, may increase muscle carnosine levels. Higher carnosine levels can impact muscle fiber composition, thus enhancing endurance, strength, and recovery. However, more research is needed to fully understand the extent of carnosine’s effects on muscle fiber composition.
Carnosine helps mitigate lactate accumulation
During intense workouts, your body produces energy anaerobically, leading to the production of lactate. When lactate accumulates in the muscle tissue, it can lead to a decrease in pH, resulting in muscle fatigue and a burning sensation. Carnosine helps mitigate this acidic environment by absorbing and neutralizing the excess hydrogen ions (H+) released during exercise, which can help reduce fatigue.
Can I get carnosine from my diet?
You can get carnosine from most foods, but it may not be enough. The most popular carnosine-rich foods include meats, eggs, milk, and cheese. Carnosine is found in the muscle; high concentrations mean a stronger muscle. However, you may only get carnosine from food in trace amounts, thus the need for supplementation.
Do I qualify to take beta alanine supplements?
Beta alanine is a popular dietary supplement among athletes and non-athletes. It is known for its potential benefits in improving exercise performance and reducing muscle fatigue. However, like many other supplements, it may not suit everyone and may interact with other medications you might be taking.
If you plan to start taking beta alanine to improve your athletic performance, seek advice from your doctor to understand its safety and side effects.
In summary, carnosine has gained attention due to its potential benefits in enhancing exercise performance. It helps athletes work out more and enjoy reduced fatigue levels. The best way to boost carnosine levels in your system is beta alanine supplementation. You can get these supplements from accredited brands and vendors online.