Everything You Need to Know About Beta-Alanine

You have to exercise to stay fit and increase strength and powerful. However, doing this will require enough energy and time, and your body can be a limiting factor. It might force you to rest or work out for a few short sessions. And that’s where beta-alanine comes in.

What is beta-alanine?

Beta-alanine is a non-essential amino acid that does not synthesize proteins like other amino acids. It produces carnosine that it stores in your skeletal muscles. Carnosine is essential and benefits athletes ideally. However, it has a few side effects, such as itching. The feeling is harmless, but you must seek answers to Why does beta-alanine cause an itching sensation?

Uses of beta-alanine

Beta-alanine has various benefits, which include,

  1. Reduce muscle fatigue

During exercise, your body produces hydrogen ions which lower PH levels. As such, your body muscles become more acidic. The rise in acidity results in muscle fatigue and anxiety during workouts. Fortunately, if you supplement with beta-alanine, you can minimize the production of the ions to delay fatigue.

  1. Improve your performance

Beta-alanine improves your athletic performance ideally. It increases carnosine concentration in your body, which lowers fatigue and anxiety. Without fatigue, it is possible to exercise more or get better results.

  1. Improve your muscle endurance

As discussed above, beta-alanine helps in delaying muscle fatigue. A decrease in fatigue helps you have more energy and power to exercise.

  1. Increase your strength

Beta-alanine delays fatigue, allowing you to work out for more periods. Increasing the workout time will enable you to build your muscle mass and strength. You’ll be able to attain peak power and output easily and effectively.

How does beta-alanine work?

Beta-alanine combines with histidine to increase the levels of carnosine in your body. Carnosine is essential in preventing your muscles from being too acidic. Your beta-alanine dose determines the amount of carnosine your body will have. If you take more, you will increase carnosine concentration, which will help delay fatigue and total workout volume.

When exercising, your acidity levels will risk, i.e., lower PH. The lower PH will negatively affect your muscular performance and increase the occurrence of muscle cramps. Worse, your muscles might fail to operate with low PH.

You can avoid that by supplementing with beta-alanine, which will help muscle contract at similar power levels for longer.

Food sources of beta-alanine

Using beta-alanine as a supplement is an effective way to enhance its results. The supplements are safe and rich in beta-alanine for faster and more effective outcomes. Also, you can obtain beta-alanine through your diet. Some of the food sources of beta-alanine include:

  • Chicken
  • Turkey
  • Beef
  • Pork
  • Fish and seafood
  • Yeasts
  • Soybeans products
  • Whole grains like wheat germs, rice, oats, etc.

Who is not eligible to use beta-alanine?

Though it has numerous benefits, beta-alanine is only for some. If you have an allergy or are sensitive to the supplement, you’ll experience adverse effects such as tingling. If you experience such drawbacks, beta-alanine might not be before you, and you’ll need to consult a doctor.


Amino acid is an essential part of human nutrition, and beta-alanine is one of the vital ones. Your body produces it naturally, but you can boost it by taking beta-alanine supplements. Doing so will help you enjoy various benefits, from better performance to delayed fatigue. But before that, be conversant with the following things about beta-alanine.


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