The role of beta-alanine in building muscle strength

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Craig Sale with Bryan Saunders

Two nutrition experts discuss the use of β-alanine supplementation as an effective method of increasing muscle carnosine, which in turn leads to increased exercise performance, particularly during high intensity exercise. Although high doses of beta-alanine have been associated with paraesthesia, this is not considered to be a serious disadvantage and can be avoided through the use of slow release formulations, or through the provision of multiple smaller doses throughout the day. So far, improvements using the supplement have been seen in cycling, rowing, boxing and swimming. This article will look at the mechanisms by which beta alanine improves athletic performance and discuss practical strategies for it use.


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