Whether you’re an avid cyclist looking for a way to level up your performance or a professional one chasing a competitive edge, beta-alanine supplementation has shown a promising role in muscle endurance for high-intensity activities.
Learn more about this amino acid and how it may support your training goals.
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid — it’s produced in the body — and largely found in meats and seafood. It becomes valuable to athletes because when it combines with histidine, it forms the dipeptide carnosine.
Carnosine is known for its role in promoting endurance and improving muscle recovery by buffering and delaying the onset of lactic acid, which when there is an abundance of lactic acid, results in muscle fatigue and failure.
The real benefits of beta-alanine supplementation is to enhance carnosine levels, thus being able to train and exercise longer.
What Beta-Alanine Research Points To
In a current clinical study appearing in the journal Nutrients, beta-alanine was analyzed to see whether this amino acid has an effect on the time-trial performance of World Tour cyclists.
12 elite cyclists participating in the World Cup were chosen, and in one group the participants acted as the placebo, while the others received 20 grams of sustain-release beta-alanine over the course of seven days.
The results found that there were significantly enhanced performances in the beta-alanine group compared to the placebo group, and overall concluded that “short-term high-dose beta-alanine loading improved high-intensity cycling capacity and distance.”
What You Need To Know
If you’re curious about supplementing with beta-alanine, it’s important to note that it has a very specific saturation point — being consistent in taking it is the main takeaway. Once you’ve reached the saturation point, this is when you may begin to experience the benefits.
Tingles or paraesthesia can occur when you begin supplementing with it, but don’t worry, this should subside after 10-20 minutes. To avoid the tingles, consider spitting up your dosage or find a time-released beta-alanine product.
Beta-alanine is found in our pre-workout supplement in the patented form, CarnoSyn®. This is the instant release form that is backed by 55 independent scientific studies and carries an NSF Certified For Sport® certification.
Can beta-alanine supplementation improve your cycling pursuits? For beta-alanine support that delivers, try the Proven4 pre-workout supplement today!