Beta alanine is commonly used by athletes to boost athletic performance. What is beta alanine? Beta-alanine is a non-essential amino acid that buffers acid in muscles in the body. It’s a popular supplement among sporting enthusiasts and can benefit your health immensely. Beta alanine has been shown to offer many benefits but works best when used as recommended.
However, there are various things to do to get the most out of your supplements. Here are some tips;
1. Know the right dosage
Most researchers recommend a daily dosage of 2 to 5 grams. This will help improve your carnosine levels and performance. A dosage taken four times daily will ensure elevated muscle carnosine levels, but some people prefer to take the supplement 30 minutes before to enhance its effects. Therefore, know the right dosage and when to take your supplements for maximum effects.
2. Know the potential side effects
Beta-alanine may cause a tingling sensation to your skin, referred to as “paresthesia.” The feeling is harmless but can be uncomfortable for some users and may last 15-30 minutes after taking the supplement. The effects vary between users, and you should consult your health provider before using the supplements.
3. Quality matters
You will get different vendors in the market and should choose high-quality supplements from a reputable brand or seller. High-quality beta-alanine supplements are pure and potent, thus will give the desired results. Therefore, shop for products that have been third-party tested for quality and safety. A balanced diet is also vital, and the supplements shouldn’t replace your daily nutrient intake. A healthy diet goes a long way in enhancing your health.
4. Assess Performance
Regularly track your performance of your workouts to determine if beta-alanine offers the desired impact on your exercise capacity, muscle endurance, and overall athletic performance. This way, you will know whether to increase your dosage or maintain your dose limits.
5. Consider stacking
You can combine beta alanine with other supplements to get maximum effects from your supplements. For instance, athletes and body builders may stack proteins and amino acids to enhance muscle growth and recovery after workouts. You can take beta-alanine with creatine to enhance performance. So discuss this with your doctor or sports nutritionist; they will help you determine the right combinations for your needs.
6. Ensure adequate nutrition
A well balanced diet supports your overall health and furnishes you with the right vitamins for enhanced performance. Beta-alanine alone won’t offer significant results without a proper diet, so watch what you eat and stay hydrated. Adequate hydration is crucial for muscle function, so drink enough water especially if you engage in strenuous workouts.
7. Exercise regularly
Beta-alanine supplements are effective when used in conjunction with a consistent workout routine. You may not experience the full benefits if not exercising regularly.
Beta alanine supplements offer many benefits to athletes and will boost your athletic performance. However, you should acquire high-quality supplements from accredited brands and take the proper doses for optimal results. Also, discuss this with a sports nutritionist if you are taking other drugs or supplements to avoid any adverse reactions.