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Beta-alanine is a modified version of the amino acid alanine that enhances athletic performance through a unique mechanism. Beta alanine supplementation raises carnosine levels in the body through its unique pathway. When beta-alanine is ingested, it converts into carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH.
Increased stores of carnosine can offer protection from exercise-induced lactic acid production by buffer the accumulation of protons, especially hydrogen ions. These ions are the by-product of high intensity exercise. When beta alanine supplementation is combined with high-intensity interval training (HIIT), an athlete’s physical endurance capabilities are further raised through both muscle conditioning and raised carnosine levels.
The effective supplementation for beta alanine was found to be between 2-6 grams a day continuously for 4 weeks to reach a saturation point of 172 grams. Once at the saturation point, athletes displayed a noticeable increase in various areas of athletic performance, to include VO2max, muscular endurance, sprint running and time to exhaustion.
Large doses of beta-alanine may cause a tingling feeling called paresthesia. It is a harmless side effect. Once an individual reaches saturation, it is less experienced. We included 4 grams of beta alanine into our El Jefe Pre-Workout, which is above the typical 3.2 grams you see floating around. We did this so you can feel the tingle again and to reach saturation faster!