The fitness sector is expanding rapidly as more individuals exercise and adopt better lifestyles. A rise in the usage of supplements to boost performance and increase physical results coincides with this trend. One such supplement that has received a lot of publicity recently is beta-alanine.
Beta-alanine is a non-essential amino acid. The amino acid beta-alanine, sometimes called β-alanine, stands out as one of the particular supplements with solid scientific proof demonstrating its efficacy in bodybuilding, performance nutrition, and sports supplements.
However, as a supplement, the question of why does beta-alanine cause an itching sensation may arise. So, it is crucial to understand the risks and benefits before incorporating them into your routine.
What Does Beta-Alanine Do to Your Body?
Beta-alanine has been shown to boost carnosine synthesis in muscles. Carnosine is a dipeptide that serves as a buffer, lowering muscle acidity during high-intensity exercise.
Beta-alanine has minimal ergogenic potential but has been reliably demonstrated to raise carnosine levels in human skeletal muscle. It is recognized as the rate-limiting substrate for carnosine synthesis.
In doing so, beta-alanine is thought to improve physical performance, lessen weariness, and increase the capacity for activity.
What are the Benefits of Beta-Alanine?
The effects of beta-alanine on physical performance and exercise capacity have been the subject of numerous investigations. The findings indicate that taking supplements of beta-alanine may provide the following advantages:
- Increased muscle endurance during high-intensity exercise
Beta-alanine has been found to help improve the endurance levels of the muscles during high-intensity training. Research by the International Society of Sports Nutrition shows that beta-alanine supplementation increases the time to exhaustion during exercise. By doing this, it allows for longer and more intense workouts.
- Improved anaerobic running capacity, sprint ability, and power output
Research has also shown that Beta-alanine improves the anaerobic running capacity, sprint ability, and power output. Increased carnosine levels make this possible. Increased production of carnosine in the muscles helps to buffer the build-up of lactic acid and delay fatigue.
- Reduced fatigue
Additionally, it reduces fatigue during exercise. This can allow for longer and more intense workouts, leading to more significant improvements in athletic performance over time.
What are the Risks of Beta-Alanine?
Beta-alanine is generally considered safe when taken in recommended doses. However, some individuals could encounter adverse effects like:
- Tingling and Itching Sensations
Some people have reported tingling in the skin after taking large doses of beta-alanine. This sensation is known as paresthesia, and the stimulation of nerve receptors in the skin induces it. It is usually harmless and goes away within a few minutes.
- Stomach Upset
Some people have reported stomach upset, nausea, or diarrhea when taking beta-alanine supplements. Typically, these side effects are minor and disappear on their own.
- Interaction with Taurine
Beta-alanine mightchangetaurine levels, another amino acid commonly found in energy drinks and supplements. While the impact of beta-alanine on taurine levels is still being studied, it is something to be aware of when considering beta-alanine supplementation.
Beta-alanine improves performance by improving the capacity to exercise and minimizing muscle weariness. Beta-alanine is considered a safe and efficient supplement to increase exercise performance, despite the possibility of skin itching from high doses.