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1. when should you take beta alanine?
Beta Alanine is an amino acid that is increasingly popular among athletes and fitness enthusiasts. It is often taken as a dietary supplement to improve physical performance and reduce muscle fatigue. While the benefits of beta-alanine are well documented, there is often uncertainty about when it is best to take it to achieve the desired effects. In this blog article, we take an in-depth look at the optimal time to take beta-alanine.
Beta-alanine is a non-essential amino acid that, along with histidine, forms the dipeptide carnosine. Carnosine, in turn, is present in the body's muscle cells and plays an important role in buffering hydrogen ions released during intense physical activity. Supplementation with beta-alanine can increase carnosine levels, which can lead to improved buffering ability and delayed muscle fatigue.
When should beta-alanine be taken?
1. before training:
Taking beta-alanine before a workout is a popular option. This is because beta-alanine takes time to be absorbed into the body and converted into carnosine. By taking it before a workout, you can ensure that your carnosine levels are optimal throughout your training session. This can help delay muscle fatigue and increase performance.
2. at regular intervals throughout the day:
Since beta-alanine takes some time to be absorbed into the body, taking it at regular intervals throughout the day can also be beneficial. By taking smaller doses every few hours, one can ensure that the body is continuously supplied with beta-alanine and that carnosine levels remain at a stable level. This can be especially beneficial for longer workouts or high intensity sports.
3. in combination with carbohydrates:
Combining beta-alanine with a carbohydrate source can enhance its absorption and use in the body. Carbohydrates increase insulin levels, which promotes the uptake of beta-alanine into muscle cells. One option is to take beta-alanine with a carbohydrate-rich meal or drink to ensure optimal absorption.
2. food sources of beta-alanine
Beta-alanine is a non-essential amino acid that occurs naturally in a variety of food sources. It is also an important component of carnosine, a dipeptide found in muscle tissue and the brain. Carnosine is used as a buffer against acid metabolites such as lactic acid in the body and can improve athletic performance and endurance. If you are interested in getting enough beta-alanine, you should be aware of which foods are a good source of it. In this article, we will look at some of the best food sources of beta-alanine.
Chicken and turkey meat
Chicken and turkey meat are excellent sources of beta-alanine. They also contain other important nutrients such as protein and B vitamins. A 100 g serving of chicken breast contains about 540 mg of beta-alanine, while the same amount of turkey meat contains about 390 mg of beta-alanine.
Beef
Beef is another excellent source of beta-alanine. A 100 g serving of beef contains about 300 mg of beta-alanine. Beef also contains other important nutrients such as iron and vitamin B12.
Pork
Pork also contains beta-alanine, but in smaller amounts than chicken, turkey and beef. A 100 g serving of pork contains about 200 mg of beta-alanine. Pork also contains other important nutrients such as thiamine and niacin.
Fish and seafood
Fish and seafood are also excellent sources of beta-alanine. A 100 g serving of salmon contains about 480 mg of beta-alanine, while the same amount of shrimp contains about 220 mg of beta-alanine. Fish and seafood also contain omega-3 fatty acids, which are important for healthy heart function and inflammatory responses.
Wheat Germ
Wheat germ is a plant-based source of beta-alanine. A 100 g serving of wheat germ contains about 160 mg of beta-alanine. Wheat germ is also a good source of fiber, vitamins and minerals.
Asparagus
Asparagus is also a plant source of beta-alanine. A 100 g serving of asparagus contains about 140 mg of beta-alanine. Asparagus is also a good source of fiber, folic acid and vitamin K.
Beet
Beet is another plant source of beta-alanine. A 100 g serving of beetroot contains about 20 mg of beta-alanine. Beet also contains many antioxidants that can help reduce inflammation in the body.
3. how beta-alanine works in muscle
Beta-alanine is an amino acid that works in the body to help form carnosine, a dipeptide found in muscle. Carnosine is an important buffer against acid metabolites such as lactic acid, which are produced during physical exertion. Through its ability to balance pH in muscle tissue, carnosine can delay fatigue and tiredness, which can improve athletic performance and endurance. When beta-alanine is taken orally, it is converted to carnosine in the body and stored in the muscles. During physical activity, carnosine is released from the muscles and helps prevent tissue acidification by absorbing excess hydrogen ions and stabilizing pH levels. This process can help reduce muscle fatigue and improve athletic performance. Studies have shown that taking beta-alanine over a period of several weeks can increase the amount of carnosine in the muscles. An increased amount of carnosine in muscle tissue can increase the body's buffering capacity, which can improve athletic performance. Beta-alanine may also help extend the time to exhaustion at high intensity, which is especially beneficial during endurance training.
It is important to note that the effects of beta-alanine are not felt immediately after ingestion. Instead, it must be taken over a longer period of time to increase carnosine levels in the muscles and improve athletic performance. It is usually recommended that beta alanine be taken for a period of at least 4 weeks before a significant effect on athletic performance is achieved.
4. beta alanine in the form of dietary supplements
Beta Alanine is commercially available in a variety of forms. There are three different dosage forms. Firstly, beta alanine is available in the form of capsules, tablets and as a powder. For the effect, the decision of the dosage form does not matter, but there are different benefits with each intake. The powder form is very useful for people who have difficulty swallowing capsules or tablets. The powder can be easily mixed with water or juice, like a usual protein shake. With the help of a dosing spoon, the powder can be precisely dosed. Good storage of the powder is very important. Beta Alanine is hygroscopic, which means that it binds water from the air. This can lead to clumping if the powder is not properly sealed. Capsules and tablets are very easy to handle, you can take them everywhere. Through the capsule shell you do not taste the powder and the beta alanine quickly enters the human organism.
Our recommendation:
Vitamineule® Beta Alanine Capsules
In our online store you can find our Beta Alanine capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Beta Alanine contain 500mg of pure Beta Alanine per capsule. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee on all products.
5. conclusion: when should you take beta alanine?
Overall, taking beta alanine in supplement form can be a useful addition for athletes and fitness enthusiasts looking to improve their athletic performance. By increasing carnosine levels in the muscles, beta-alanine can help increase the body's buffering capacity and prevent muscle acidification, which can delay muscle fatigue and improve athletic performance. However, it is important to note that taking supplements should only be a part of a healthy and balanced lifestyle. A healthy diet and regular physical activity are the foundations of good health and fitness. Dietary supplements should only be taken as a supplement to a balanced diet and healthy lifestyle. It is also important to be aware that dietary supplements are not suitable for everyone. Before taking beta-alanine or any other dietary supplement, you should consult your doctor to ensure that it is safe for you and will not have any adverse effects on your health. Overall, beta-alanine as a dietary supplement can be a useful addition for athletes and fitness enthusiasts who want to improve their athletic performance. But it's important to consider it as part of a healthy and balanced lifestyle, and consult your doctor before taking it to make sure it's safe and suitable for you.
Further reading:
- Management of Iron-Deficiency Anemia in Inflammatory Bowel Disease.
- Management of Iron Deficiency Anemia
- β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
- Effects of β-Alanine Supplementation on Carnosine Elevation and Physiological Performance
- Beta-Alanine Supplementation and Sport Climbing Performance
- Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review
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