Beta alanina


Beta-alanine is recognized for its significant benefits in enhancing physical performance, particularly in delaying muscle fatigue and improving endurance. Here's a summary of key points discussed by and on the :

  • Mechanism and Benefits: Beta-alanine is converted into carnosine in the muscles, which acts as an intracellular buffer, helping to delay the buildup of acid and consequently fatigue during physical activity. This makes it highly effective for moderate-duration activities, particularly those involving a mix of aerobic and anaerobic efforts such as sprinting and interval training 1 2.

  • Consistency and Usage: To gain benefits from beta-alanine, it needs to be taken consistently over time. It is primarily useful for those aiming to improve their fatigue management in exercise and muscle performance. The typical effective dose ranges between 2 and 5 grams 3 4.

    Power of Supplements

    Andrew and Andy discuss the effectiveness of supplements, particularly creatine, in enhancing physical health and performance. Creatine monohydrate is considered the "Michael Jordan of all supplementation" due to its wide-ranging benefits, including effects on the neurological system and mental health.

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    Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65
  • Side Effects: Some users may experience a tingling sensation, known as paresthesia, which is a common but harmless side effect 5.

In summary, beta-alanine is a well-studied, safe, and effective supplement for improving muscular endurance and managing fatigue, especially when taken consistently.

Can I benefit from one week of training beta alanine before a longer triathlon?

No specific clips discussing the benefits of taking beta-alanine for just one week before a longer triathlon were found. Typically, beta-alanine supplementation is recommended to be taken consistently over a period to be most effective.

recommends taking beta-alanine consistently as its benefits, such as delaying muscle fatigue, accrue over time and not immediately. For long-term endurance events, the recommended approach is to begin supplementation well before the event, allowing the carnosine levels in muscles to build up sufficiently. This buildup typically requires a period longer than one week of supplementation.

If you are preparing for a triathlon, it would be more effective to incorporate beta-alanine into your training regimen several weeks or even months in advance to fully benefit from its endurance-enhancing properties.