Beta-alanine is a non-essential amino acid used in supplements to improve performance in high-intensity and endurance sports, such as running and trail running. Its main benefit lies in its ability to increase muscle carnosinelevels , a substance that acts as a lactic acid buffer, helping to delay muscle fatigue and improve endurance during prolonged efforts.
How does beta-alanine work?
Increases muscle carnosine: Beta-alanine combines with the amino acid histidine to form carnosine in the muscles. Carnosine has the ability to neutralize hydrogen ions (lactic acid) produced during intense exercise. This action helps maintain muscle pH at more balanced levels, which reduces muscle acidosis and delays the feeling of fatigue.
Improved performance capacity: By delaying lactic acid buildup and muscle fatigue, beta-alanine allows runners and trail runners to maintain a faster pace for longer. This is especially beneficial during long efforts or intense climbs, where lactic acid buildup can limit performance.
Benefits of high-intensity and endurance exercise: Although it is especially associated with high-intensity sports, such as sprinting or weightlifting, beta-alanine also has positive effects on endurance sports such as running and trail running, as it helps maintain high intensity for longer.
Why is it useful for running and trail running?
Improves endurance: Helps runners and trail runners maintain their effort for longer, preventing lactic acid buildup from causing premature fatigue.
Delays fatigue: By neutralizing lactic acid, beta-alanine can improve performance during extended sessions and on demanding terrain, such as trail running, where climbs and long distances are common.
Improved performance on climbs and sprints: In trail running, where there are changes in pace, climbs, and descents, beta-alanine can be helpful in maintaining a constant, strong effort during these demanding sections.
How do you take beta-alanine?
The recommended dose of beta-alanine is typically between 3 and 6 grams per day, although it must be consumed consistently to ensure muscle carnosine levels increase over time. Beta-alanine often comes in powder or capsule form and can be taken either before or after exercise.
It's important to note that one of the common side effects of beta-alanine is a tingling or prickling sensation on the skin (paresthesia), especially if taken in high doses. This effect is temporary and not harmful.
In short, beta-alanine is an effective supplement for improving performance in running and trail running, as it helps delay muscle fatigue and maintain higher performance during prolonged or intense efforts.
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