Beta alanine is perhaps less well-known than creatine, but studies are showing it might be even more effective at improving workout performance and increasing muscle gains. Plus, it is effective in 100% of people tested, unlike creatine which has genetic factors affecting whether it works or not. Like all muscle building supplements, beta alanine has to be combined with a high intensity weight training plan in order to give you the muscle gains you are looking for.
How does beta alanine work?
This is another amino acid supplement that improves your muscle growth by allowing your muscles to work harder. When you can lift heavier weights and do more reps, your muscles will grow bigger and faster. In this case, beta alanine increases the levels of carnosine in your muscle cells, and has been shown to increase carnosine concentration by 58% after 5 weeks of supplements, and 80% after 10 weeks. Carnosine allows your muscles to work harder, longer by reducing acid buildup that causes fatigue.
How to use beta alanine
To get the best results, this supplement should be stacked with taurine, since over time it can reduce taurine levels and have a negative impact on muscle performance. You can buy the same beta alanine supplement that has been used in scientific studies under the brand name CarnoSyn, or try to increase your levels through diet by eating more beef, pork and tuna, which contain dipeptides that are broken down into beta alanine during digestion.