You know that feeling when you get to your 8th or 9th rep when your muscles start to lose strength, you fight the fatigue and start to rest?
This is lactic acid building up in the muscle.
The accumulation of lactic acid limits your performance and increases the amount of time you spend resting.
Fortunately, there is a supplement that has been shown to help buffer lactic acid – thereby allowing you to train longer without feeling fatigue.
Beta-alanine is a modified version of its amino acid partner – alanine. It serves as the building block of carnosine, a molecule that helps buffer acid in muscles, increasing physical performance in the 60–240-second range.
Benefits of Beta-Alanine
- Increased exercise capacity, especially in the 8-12 rep range
- Higher endurance in moderate length
- Faster recovery between sets
Although most research will show that a variable dosage will work, much of the successful trials have shown that 1.6-3.5g/day is most effective.
Over Supplementation can lead to paresthesia (shaking and jittery feeling) which is completely harmless.
Beta-alanine should be used as a pre-workout supplement. Ingesting 30-45 min prior to a workout will help to increase carnosine concentrations in the blood to help buffer lactic acid – enabling you to train longer at higher intensities without feeling fatigue.
Enjoy the gains.