Do you want to beat your personal best in the 5-kilometre run, but your legs keep filling up during competitions? Or does it feel like your legs are about to buckle during intense cycling or mountain bike rides? Beta-alanine can be the missing link in your quest to improve performance. Discover how this supplement enables your body to fight acidification for longer.
In summary:
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beta-alanine is an amino acid that occurs naturally in our diet and is used as a building block for the formation of carnosine in the muscles.
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Carnosine acts as an acid buffer in the muscle, delaying the onset of acidification by buffering more lactate.
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Beta alanine is particularly valuable in high-intensity sports or those involving repeated peak stresses, such as athletics, BMX, mountain biking, rowing, cycling, (medium) long-distance running and team sports.
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To top up the amount of carnosine in the muscle, it is recommended to take 4.8 grams of Beta Alanine daily for 6 to 8 weeks, which corresponds to 3 x 2 tablets of Amacx Beta Alanine per day. After this loading period, the increased buffer capacity can be maintained by continuing to take 2 tablets once a day for about 12 weeks.
The importance of beta alanine for athletes
Beta alanine is an amino acid that occurs naturally in our diet, for example, 250 milligrams in a piece of chicken breast. After it has been ingested, beta alanine is used in the muscle to form carnosine by linking it to histidine (another type of amino acid). Research shows that carnosine can act as an acid buffer in the muscles, delaying the onset of acidification during intense exertion.
How beta-alanine reduces acidification during intense exercise
Initial research focused on supplementing carnosine, but it was quickly switched to beta-alanine due to its cost efficiency and easier availability. Because histidine is present in abundance in our body, the addition of Beta Alanine also leads to an increased concentration of carnosine in the muscle just as quickly and easily. Many studies have shown improved performance in sports with efforts between 30 seconds and 10 minutes, in which acidification is a limiting factor. Examples include various track and field events, swimming and rowing. There are also performance benefits in various team sports, trail running, mountain biking and road cycling, because a number of ‘peak moments’ can be decisive during prolonged endurance efforts.
The science behind Beta Alanine: efficiency and effectiveness
To achieve these effects, Beta-Alanine must be taken over a longer period of time to ‘recharge’ the amount of carnosine in the muscle. During a recharging period of 6 to 8 weeks, 4.8 grams of Beta-Alanine is recommended daily. This corresponds to 3x 2 tablets of Amacx Beta Alanine per day (which should be taken with a meal). By way of comparison: to get the same amount of Beta Alanine from your daily diet, you would have to eat 2 kg of chicken breast per day. The Amacx Beta Alanine tablets have a slow-release effect that helps to gradually build up the extra buffer capacity in the body. It is important to spread the intake throughout the day to minimise the risk of side effects such as itching or tingling in the limbs.
After charging the carnosine supply, you can maintain this supply for up to 12 weeks by taking 2 tablets once a day. With the Amacx Beta Alanine tablets, you can prepare your body for important peak moments and take your performance to new heights.
