beta alainine
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Beta-alanine is discussed in several episodes on the . It is highlighted for its role in enhancing muscular endurance and anaerobic exercise capacity, particularly for activities that last between 60 to 240 seconds, such as interval training or exercises allowing 8 to 15 repetitions. The effects on performance are well-supported by scientific literature, suggesting beta-alanine can help reduce fatigue and improve lean mass, though it doesn't benefit long-duration endurance activities 1.
Andy Galpin, a guest on the , explains that beta-alanine works by converting into carnosine, which acts as an intracellular buffer. This helps delay the buildup of acid in muscles, making beta-alanine effective for reducing muscle fatigue. It's considered safe, inexpensive, and needs to be taken consistently to build up in the muscles for desired effects 2 3.
Dr. Huberman also notes that beta-alanine should be taken in doses typically ranging from two to five grams but advises consulting with a healthcare provider to ensure safety and suitability for individual health needs 1.
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