By Dwayne N. Jackson Training intensity not only depends on the proper mental state, but also requires the optimization of state of your muscles so that they are resistant to fatigue. It should not surprise anyone that fatigue plays an important role in muscle growth. After all, the less weary, more series and repetitions you can complete and more you can cause micro-trauma to muscle fibers to trigger growth. There are a number of supplements on the market to increase the intensity to ensure decrease muscle fatigue, but none have gained much scientific support as an amino acid called beta-alanine.
What is beta-alanine?
beta-alanine is an amino acid Protogenes not, that is not involved in the synthesis of proteins. As for dietary sources, food generally do not contain beta-alanine in high concentration. However, the body is formed by the hydrolysis of dipeptides (eg, carnosine, anserina and balanina) when we eat foods rich in protein such as fish, chicken and beef. The liver is also able to synthesize beta-alanine from pyrimidine nucleotides, through the degradation of uracil and thymine.
beta-alanine is the limiting precursor of carnosine production is generated in skeletal muscle after beta-alanine and histidine. In other words, when the body has an abundance of beta-alanine-especially through supplementation with beta-alanine carnosine levels in your muscles become very high. In fact, research has shown that taking beta-alanine for only as supplementary four weeks can increase muscle carnosine levels in more than 60%.
Scientists initially wanted to understand how high levels of carnosine could promote physical performance by a couple of reasons: The animals that have a high ability to perform high intensity exercise also have elevated levels of intramuscular Carnosine and fast-twitch fibers contain a much higher concentration of carnosine in the muscles of the quadriceps (vastus lateral).
The main mechanism by which high levels of carnosine in muscle can improve physical performance is through its ability to buffer the pH in skeletal muscle during high intensity exercise. Since a major cause of fatigue during training is a metabolically mediated decrease in pH (or acidosis), then increase carnosine levels should logically benefit bodybuilders. Also worth stressing that muscle carnosine acts as a potent antioxidant and chelator for metals. In other words, many scientists support the hypothesis that high levels of carnosine prolong the neuromuscular coupling excitation-contraction (the conversion of electrical stimulation on mechanical response) through its ability to destroy free radicals.
beta-alanine and fatigue
Since beta-alanine acts by increasing carnosine levels in muscle and this dampens the changes in pH, is common sense that its ability to reduce fatigue should be more apparent during high intensity exercise, when a substantial increase in lactic acid. In one study, supplementation with beta-alanine showed that it improved the anaerobic threshold and increased the power exerted at lactate threshold (when the body tries to remove lactate can not keep pace with the production of lactic acid). Another study found that women who were supplemented with beta-alanine showed almost 14% increase in the ventilation threshold (when ventilation increases beyond the body's ability to take up oxygen) during the maximum effort on the bike.
These studies suggest that beta-alanine supplements may reduce the acidity in muscle cells, enabling them to train harder with less accumulation of lactate and therefore less fatigue. Subsequent research supports the following assumption: In men, resistance training, four weeks of administration of beta-alanine led to a 22% increase in the number of repetitions could be completed during a pilot training session resistance. Addition, football players who trained for strength, 30 days of supplementation with beta-alanine resulted in a training volume significantly higher and less fatigue experienced by subjects taking a placebo.
Research has also shown that beta-alanine supplementation may delay the neuromuscular fatigue. In one study, researchers found that 28 days of supplementation with beta-alanine significantly increased the working capacity of the subjects at the threshold of fatigue. Interestingly, a subsequent study conducted by the same research team showed that creatine supplementation had no effect to decrease neuromuscular fatigue, which means that these positive effects are probably unique to supplementation with beta-alanine, which are probably the result of higher antioxidant effects due to high levels of carnosine.
beta-alanine and performance improvement
A recent study examined how the beta-alanine supplementation affected the physical performance of elite rowers. The rowers, who took either 5 grams of beta-alanine or placebo, were evaluated during a rowing ergometer test of 2,000 meters. The researchers found that on average, subjects taking beta-alanine 4.3 seconds completed the test faster than those taking placebo.
These performance benefits in the group taking beta-alanine corresponded to up to 45% more content of carnosine in your muscles twins. In other research, elite riders received either beta-alanine (2 or 4 grams) or a placebo for eight weeks and were monitored during a test of speed (sprint) after a simulated endurance race at Road 110 min. The researchers found that the maximum average power and peak (in velocity) increased by 5% and 11% respectively in the group of beta-alanine.
beta-alanine and body composition
Keeping in mind previously identified benefits, it makes perfect sense in the world admit that supplementation with beta-alanine associated with weight training, should be associated with improvements in body composition. After all, with decreased or delayed fatigue and an increased volume of work you will be able to train more intensely and for longer.
In a recently published study, researchers found that participants who completed a training program for high-intensity intervals (HIIT) combined with the administration of beta-alanine noticed an improvement in the areas of lean muscle mass gain further a loss of fat compared with participants who were trained by taking only a placebo. In addition, another previous study showed that combining beta-alanine with creatine resulted in a synergistic increase in lean body mass in college football players who followed a weight training regime.
How much beta-alanine taken?
there a dose-response relationship between the dose of beta-alanine and carnosine levels in muscle. Research suggests, however, that a single dose of beta-alanine should not exceed 800 milligrams. Scientists also recommend taking multiple doses throughout the day to develop a greater muscle carnosine stores. Based on available information, the most effective way to take beta-alanine without side effects is to ingest 10 milligrams per kilo of body weight per day, divided into two doses. So if pesáis 90 kilos, then you should ingest 900 milligrams daily, or two doses of 450. In addition, you must be aware that benefits will not be detected during the first four weeks, since the muscle carnosine levels can take up to 12 weeks to reach its peak.
beta-alanine is generally safe if taken in moderate doses, but in high doses (more than 800 milligrams) has shown that it can cause tingling in the skin and numbness in hands. However, these symptoms disappear spontaneously within an hour of having eaten. Another concern is that large doses of beta-alanine may create an osmotic gradient may decrease the body's levels of this amino acid taurine and plays an important role in healthy heart function. That said, taking moderate doses of beta-alanine I will ensure that you derive all the benefits of performance without any significant side effects. For the bodybuilder
Clearly, beta-alanine supplementation can play an important ergogenic (reducing fatigue) in the training regime a bodybuilder and a great deal of research conducted over the past five years supports this assertion. Although there is little evidence to show that beta-alanine has a direct effect on the anabolism and strength gains, there is abundant research that perfectly illustrates the positive effects on resistance to fatigue.
The benefits of beta-alanine to the bodybuilder is clearer from the perspective of the overload principle: To build muscle you must increase the amount of work you do from one session to the next as progresáis. The work is defined as power multiplied by the distance, where the power is determined by the strength (or the amount of weight you lift) and the distance is determined by the volume of training (or the number of sets and repetitions that completáis). While many supplements (like creatine) are focused on increasing strength, few have been scientifically proven that they can increase the volume of training, but the beta-alanine is the exception. It is therefore an ideal supplement for bodybuilding, especially during high volume training when you are doing many sets and reps.
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