Written by: Martijn Redegeld
Are you looking to surpass yourself in the 5 kilometers, but do your legs feel heavy during races? Or does it feel like the (metaphorical) acid is creeping up behind your ears during intense bike rides or mountain bike tours? Beta Alanine could be the missing link in your quest for performance improvement. Discover how this supplement helps your body fight acidosis for longer durations.
- Beta Alanine is an amino acid naturally found in our diet and is used in the muscles to form carnosine.
- Carnosine acts as an acid buffer in the muscles, delaying the onset of acidosis by buffering more lactate.
- Beta Alanine is particularly valuable in sports with high-intensity or repeated peak efforts, such as athletics, BMX, mountain biking, rowing, cycling, (long-distance) running, and team sports.
- To recharge the amount of carnosine in the muscles, it is recommended to take 4.8 grams of Beta Alanine daily for 6 to 8 weeks, which corresponds to 3x 2 tablets of Amacx Beta Alanine per day. After this loading period, the increased buffering capacity can be maintained by taking 1x 2 tablets daily for about 12 weeks.
The Importance of Beta Alanine for Athletes
Beta Alanine is an amino acid naturally found in our diet, with, for example, 250 milligrams in a piece of chicken breast. After ingestion, Beta Alanine is used in the muscles to form carnosine by binding to histidine (another type of amino acid). Research has shown that carnosine can act as an acid buffer in the muscles, delaying the onset of acidosis during intense exertion.
How Beta Alanine Reduces Acidosis During Intense Training
Initial studies focused on supplementing carnosine, but soon switched to beta-alanine due to its cost-effectiveness and easier availability. Since histidine is abundant in our bodies, the addition of beta-alanine also leads to an increased concentration of carnosine in the muscles just as quickly and easily. Many studies have demonstrated performance improvements in sports with efforts ranging from 30 seconds to 10 minutes, where acidosis is a limiting factor. This includes various disciplines in athletics, swimming, and rowing. But also in various team sports, trail running, mountain biking, or road cycling, performance benefits occur, as some "peak moments" can be decisive during longer duration efforts.
The Science Behind Beta Alanine: Efficiency and Effectiveness
To achieve these effects, beta-alanine must be taken over a longer period to "load" the amount of carnosine in the muscles. During a loading phase of 6 to 8 weeks, daily intake of 4.8 grams of Beta Alanine is recommended. This corresponds to taking 3x 2 tablets of Amacx Beta Alanine per day (which should be taken with a meal). For comparison: to obtain the same amount of Beta Alanine from your daily diet, you would need to eat, for example, 2 kg of chicken breast per day. The Amacx Beta Alanine tablets have a slow-release action, which helps gradually build up the extra buffering capacity in the body. Spreading the intake throughout the day is important to minimize the risk of side effects such as itching or tingling in the limbs.
After loading the carnosine store, you can maintain this store for up to 12 weeks by taking 1x 2 tablets daily. With the Amacx Beta Alanine tablets, you can prepare your body for key peak moments and take your performance to new heights.