BETA-Alanine is a clean and simple supplement that will increase muscular endurance during short to mid-range, high intensity training. It is ideal for athletes wanting to squeeze a few extra reps out of a 10+ rep set or a few more meters / calories from their short interval sprints.
High intensity training causes a build-up of lactic acid in the muscle. This results in a burning sensation in the muscle, a loss of power and eventually fatigue.
In muscle cells, BETA-Alanine is combined with the amino acid histidine to create carnosine. Carnosine buffers lactic acid build-up slowing the onset of fatigue.
BETA-Alanine is a modified version of the amino acid alanine. It can be made in the liver and is then transported via the blood to the muscle cells for carnosine production.
We need to top up the BETA-Alanine we make by getting it in the diet. BETA-Alanine is found in foods like meat and fish.
Research shows that supplementing the diet with an additional 6g/day BETA-Alanine increases muscle carnosine levels resulting in an increase in muscular endurance from acid buffering.
Beta Alanine performance benefits:
-enhances rowing performance at shorter distances (500-2000m)
-improves cycling capacity and sprint performance
-extends time to exhaustion when training at high intensity for short bouts (up to 5 mins)
-can increase power output when doing high intensity interval training like Airdyne sprints
-when doing strength based training, BETA-Alanine increases the volume of training (number of reps), an athlete is capable of achieving
-may also be an antioxidant and have other health benefits
-When training at high intensity, we rely on anaerobic metabolism to provide energy.
A byproduct of this is lactic acid which, if intensity is high enough, will build up in the muscle cells
Ever since I first started lifting weight and regularly doing Crossfit, I’ve found that my nutrition is ultra important in order for me to recover properly and not feeling endlessly sore through weeks + months of consistent training.
When training volume and intensity are high, I think many people assume they can afford to eat a bunch of junk because they are “burning a lot of it off,” when in reality, you’re body’s need for clean fuel is even more prevalent when you’re going hard.
For me, when I’m fueling my body up well through macro-balanced nutrition and good supplementation, I feel like I have superpowers, especially during exercise.
Regularly taking this Blonyx Beta Alanine before workouts, I can definitely tell a difference in my ability to perform. Not only do I have a surge of energy, but I feel like I can do more reps and last longer at a high level of performing. I can definitely feeling the science working. That lactic acid build up fee
I like how portable the little container is, it’s super easy to throw into my lunch or gym bag.
Something noteable to mention (while not necessarily a bad thing) is the tingly feeling on my skin that I get when I take beta-alanine. It feels like light touches all over. It’s a little strange, but it doesn’t hurt at all. It generally adds to that energetic feeling that this supplement provides.
This brand is making a big splash in the Crossfit world, as I’ve been many athletes trying it out and incorporating this product into their routine. It’s definitely worth looking into if you’re looking for a little extra edge on your workouts.