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Beta-Alanine powder
$25.95 – $37.49
FOCAL NUTRITION®: Proudly Australian Owned and Operated!
100% PURE BETA-ALANINE:
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- 300G/100 SERVES OR 1KG/ 330 SERVES
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| Quantity | Discount | Discounted price |
| 2 | 5% | - |
| 3 | 7.5% | - |
| 4 + | 10% | - |
Description
Beta-Alanine is a naturally occurring beta-amino acid that is widely used as a supplement, particularly by athletes and fitness enthusiasts. It is well-known for its ability to enhance exercise performance, especially in high-intensity and endurance sports. Beta-alanine works by increasing the levels of carnosine in muscles, which acts as a buffer to reduce the buildup of lactic acid during exercise. This helps delay fatigue and improve performance during intense activities.
Here’s a breakdown of the health benefits of beta-alanine powder:
1. Enhances Exercise Performance and Endurance
- Buffers Lactic Acid: The primary benefit of beta-alanine supplementation is its ability to increase carnosine levels in the muscles. Carnosine acts as a buffer against lactic acid buildup during exercise, particularly during high-intensity activities lasting between 30 seconds to 10 minutes. By buffering lactic acid, beta-alanine helps delay the onset of fatigue and allows for improved performance during intense exercise.
- Improves High-Intensity Performance: Beta-alanine is particularly effective for activities like sprinting, weightlifting, rowing, HIIT, and cycling, where performance can suffer due to acid buildup in the muscles. It helps athletes maintain a higher intensity for longer periods, thereby improving performance in these activities.
- Endurance Sports: In addition to enhancing short-burst efforts, beta-alanine can also benefit athletes in endurance sports (e.g., long-distance running, cycling, and swimming) by allowing them to maintain a higher level of intensity over longer periods, improving overall endurance.
2. Reduces Fatigue During Exercise
- Delays Muscle Fatigue: Beta-alanine helps reduce the acidosis (build-up of hydrogen ions) that occurs during exercise, which is one of the main contributors to muscle fatigue. By increasing the buffering capacity of muscles through higher carnosine levels, beta-alanine allows athletes to push through fatigue and continue exercising at a high intensity for a longer duration.
- Improves Performance in Repeated Efforts: Beta-alanine is particularly useful for sports that require repeated sprints or bursts of high-intensity effort, such as team sports (e.g., football, basketball, soccer) or any activity with multiple intense intervals. It helps maintain peak performance over multiple efforts or rounds of exercise.
3. Increases Carnosine Levels in Muscles
- Carnosine’s Role: Carnosine is a dipeptide (composed of beta-alanine and histidine) found in high concentrations in fast-twitch muscle fibers, which are used during explosive and high-intensity movements. Carnosine acts as a pH buffer by neutralizing the acidic environment that builds up in muscles during intense exercise.
- Sustained Performance: Supplementing with beta-alanine boosts intramuscular carnosine levels, improving muscle buffering capacity and helping to maintain an optimal pH balance during exercise. This is particularly important for athletes involved in sports that require rapid, short bursts of energy, as well as for those who engage in prolonged, intense physical activities.
4. Supports Muscle Growth and Strength
- Increased Training Volume: By buffering lactic acid and delaying fatigue, beta-alanine allows athletes to push themselves harder during workouts. The ability to complete more sets, repetitions, or higher-intensity intervals can increase muscle hypertrophy (growth) over time due to the added training volume.
- Strength Gains: Beta-alanine can improve strength performance by reducing the fatigue that typically limits an individual’s ability to exert maximum force. This can be particularly useful for strength training athletes, bodybuilders, and powerlifters, allowing them to perform better in sets of high-intensity lifts.
5. Improves Recovery Post-Exercise
- Faster Recovery Between Sets: By reducing lactic acid buildup and helping to maintain muscle performance throughout a workout, beta-alanine can help athletes recover more quickly between sets or rounds of exercise. This is especially beneficial for sports that involve intermittent bouts of intense activity.
- Reduces Muscle Soreness: While beta-alanine is not specifically known for preventing soreness, its effects on delaying fatigue and improving performance may indirectly help reduce the severity of delayed onset muscle soreness (DOMS) after high-intensity exercise.
6. Supports Cognitive Function and Focus
- Improved Mental Clarity During Exercise: Beta-alanine’s ability to buffer fatigue in muscles may also extend to mental clarity. When physical fatigue sets in during intense exercise, mental fatigue often follows. By reducing physical fatigue, beta-alanine may help sustain focus and cognitive performance during prolonged or high-intensity training sessions.
- Mental Endurance in Sports: The reduction in physical fatigue also helps improve mental endurance, allowing athletes to stay mentally focused and alert during long periods of exertion or competition.
7. Helps with Muscular Endurance
- Increased Repetitive Capacity: By reducing the accumulation of lactic acid, beta-alanine increases the ability to perform repetitive high-intensity movements, whether that’s lifting weights, sprinting, or participating in sports with continuous action. This benefit can improve both endurance and muscular endurance, allowing muscles to work for longer periods without succumbing to fatigue.
- Improved Performance in Sports with Interval Training: Beta-alanine is particularly useful for those who engage in interval training or activities that require repeated bursts of energy, such as circuit training, soccer, or basketball. It helps maintain performance during each burst of activity.
8. May Help with Weight Loss
- Improved Workout Intensity: Beta-alanine’s ability to enhance performance and delay fatigue may allow individuals to engage in more intense or longer-duration workouts, potentially increasing overall calorie burn and supporting fat loss efforts. By improving the intensity and volume of exercise, beta-alanine can be a helpful tool in fat loss or weight management regimens.
9. Supports Healthy Aging
- Maintaining Muscle Mass: As we age, we tend to lose muscle mass and strength, a condition known as sarcopenia. Beta-alanine supplementation, by enhancing muscle performance, may help preserve muscle mass and strength during the aging process. This is important for maintaining functional independence and preventing frailty in older adults.
- Increased Functional Capacity: By improving endurance, strength, and recovery, beta-alanine can help older individuals maintain their functional capacity and improve overall quality of life as they age.
10. May Improve Performance in Special Populations
- Individuals with Muscular Diseases: Some studies suggest that beta-alanine may benefit individuals with muscular dystrophy or other muscle-wasting diseases by improving muscle performance and reducing fatigue, although more research is needed in this area.
- Older Adults: Beta-alanine has been studied for its potential benefits in older adults, especially those looking to improve their muscle performance and prevent age-related muscle loss (sarcopenia). The increased carnosine levels may help mitigate some of the negative effects of aging on muscle function.
11. Increases Physical Performance Without Stimulants
- Non-Stimulant Supplement: Unlike many other performance-enhancing supplements, beta-alanine is not a stimulant, meaning it doesn’t cause jitteriness or increase heart rate like caffeine or other stimulants might. This makes it an ideal option for individuals who are sensitive to stimulants or prefer non-stimulant-based supplements to enhance performance.
How to Use Beta-Alanine Powder:
- Typical Dosage: The common dosage of beta-alanine is 2-5 grams per day. Most studies use 3-6 grams for optimal effects. It’s important to note that beta-alanine supplementation works best when taken consistently over a period of time, as it increases carnosine stores in the muscles gradually.
- Timing: Beta-alanine can be taken at any time of the day, though it is commonly consumed before workouts for optimal performance benefits. Since it works by increasing carnosine levels over time, there’s no need to take it immediately before exercise—consistent daily intake is key.
- Side Effect (Paresthesia): A common side effect of beta-alanine supplementation is a tingling sensation (paresthesia) on the skin, particularly when taking higher doses. While harmless, this sensation can be uncomfortable for some people. To mitigate this, you can take smaller doses throughout the day or choose time-released formulations of beta-alanine.
Conclusion:
Beta-alanine powder is a highly effective supplement for improving exercise performance, particularly in high-intensity and endurance sports. Its ability to increase carnosine levels in muscles helps buffer lactic acid buildup, delay fatigue, and enhance overall exercise capacity. This leads to improved endurance, strength, and muscle recovery. Additionally, it can support muscular endurance, mental clarity, and fat loss, while being free of stimulants.
For athletes and individuals who engage in intense physical activity, beta-alanine is a valuable supplement for improving both performance and recovery. It also has potential benefits for older adults, those dealing with muscle-wasting conditions, and anyone looking to preserve muscle mass and strength over time.
As with any supplement, it’s best to consult with a healthcare provider before starting beta-alanine, especially if you have any medical conditions or are taking other medications.
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Additional information
| Flavour | Unflavoured |
|---|---|
| Size | 300g (100 serves), 1kg (330 serves) |
FAQs
Directions
We recommend consuming 3 grams of Beta-Alanine 30-60 minutes before exercise.
Yes, this product is great for women as well!
Frequently Asked Questions
1. What does Beta-Alanine do?
Once beta-alanine is ingested, it builds carnosine molecules, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH (Trexler et al. 2015). During intense exercise, carnosine binds to hydrogen ions (H+) to maintain a healthy pH balance, allowing for a longer duration of exercise at higher intensity (Trexler et al. 2015 & Hobson et al. 2012).
2. Is Beta-Alanine safe?
Yes, Beta-Alanine is considered safe in healthy populations by the International Society of Sports Nutrition and the Australian Institute of Sports with strong scientific evidence (de Oliveria et al. 2023)!
We recommend using the outlined daily dose (3 grams/day). Side effects such as paresthesia (tingling sensation) may be experienced and whilst some find this uncomfortable, it poses no health risks (de Oliveria et al. 2023).
3. The tingling is uncomfortable, what can I do?
Paresthesia can last from 30-60 minutes after consumption of Beta-Alanine. To lessen this, we recommend splitting doses across the day and increasing water consumption (de Oliveria et al. 2023). Additionally, commencing exercise sooner can often help.
Shipping
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As an added bonus we upgrade all orders to EXPRESS for free when you order over $99 worth of supplements!
We use Australia Post for the vast majority of our deliveries. Although they aren't perfect, in our experience they provide the most consistent service, speed and affordability. From time-to-time we experience delays (especially over holiday periods), please let us know and we will do out best to help assist in getting your products delivered. Please understand that we will do our best to refund or replace lost packages, but we cannot refund in-transit purchases due to slow postage. Sincere apologies for any inconvenience caused.
References
- Boldyrev, A. A., Aldini, G., & Derave, W. (2013). Physiology and pathophysiology of carnosine. Physiol Rev, 93(4), 1803-1845.
- de Oliveira, E. P., Artioli, G. G., & Burini, R. C. (2023). Safety of beta-alanine supplementation in humans: a narrative review. Sport Sciences for Health.
- Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25-37.
- Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., Sale, C., & Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med, 51(8), 658-669.
- Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., &
- Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1), 30.
173 reviews for Beta-Alanine powder
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