Whether you're training to reach muscle hypertrophy, endurance, or even running sprints, you have undoubtedly encountered a burning sensation deep in your muscles. The feeling comes on strong and fast, often causing you to stop mid-set until you find the mental strength to push through the pain. That unmerciful burn is often the result of lactic acid accumulation, and for those who don't know already, it's as brutal it sounds.
What causes lactic acid accumulation?
During vigorous exercise, your body begins to go through glycolysis, which breaks down glucose for fuel. The glucose then breaks down into lactic acid, converts into lactate, and produces hydrogen ions (H+), causing your muscles pH levels to reduce and become more acidic.
When acidity in the muscle cell increases, it blocks the glucose breakdown, making it more difficult for your muscles to contract. Remember, glucose is what powers your muscles, so if acid stops the breakdown of glucose, your muscles won't receive fuel, and fatigue will set in.
What can you do to prevent muscle fatigue?
The best way to prevent muscle fatigue is to increase your beta-alanine levels to support muscle carnosine synthesis, buffering against lactic acid. But it's not just high-performing athletes that can benefit from supplementing with beta-alanine. Muscle fatigue is a common problem among individuals who naturally have high histidine and low beta-alanine levels; they are likely to feel lactic acid early into a workout, often leading to fatigue and diminished enthusiasm to continue training.
Why should I use CarnoSyn® Beta-Alanine?
CarnoSyn® Beta-Alanine is the only beta-alanine to successfully obtain New Dietary Ingredient status with the FDA and has also achieved self-affirmed GRAS or Generally Recognized as Safe status. Plus, CarnoSyn® contains no banned substances and the winner of the Nutra Ingredients USA Awards 2019.
What are the Key Benefits?
While the most noticeable benefit of taking beta-alanine is preventing lactic acid burn, there are additional benefits to supplementing with beta-alanine.
A studyled by Hoffman in 2006 found that strength and power athletes that supplement with beta-alanine will see endocrine responses and performance increases.
In 2009, a studyled by Smith found that individuals engaged in high-level intensity interval training or HIIT saw an increase in their endurance or time to exhaustion after supplementing with beta-alanine for an extended length of time.
Increasing brain carnosine concentrations in humans may help increase alertness, cognitive function and help sustain focus during an intense activity that causes mental and physical fatigue. One studyin 2014 showed that soldiers that consumed beta-alanine over 30 days had an increase in cognitive performance compared to those that did not consume beta-alanine.
Regardless of what you are physically training to achieve, you work hard, and you get sore. However, supplementing with beta-alanine can increase muscle carnosine and prevent lactic acid accumulation, and has been shown to reduce muscle soreness and fatigue. Shorter periods of recovery allow you to get back to training sooner.
What is the proper dose?
Many individuals take beta-alanine without understanding the amounts necessary to achieve results. The scientifically proven dosage threshold is at least 90 grams over 28 days and averages to be 3.2 grams per day, minimum. For this reason, MUSCLE FEAST® chooses to specifically use 3.2 grams of CarnoSyn® Beta-alanineper serving in our MFX PRE.
Also, it's important to note that carnosine levels should be maintained even on non-training days to achieve optimal performance, which is why we also carry it as a stand-alone product. One heaping scoop of beta-alanine on non-training days will ensure you stay consistent as you continue to work toward your goals.
Whether you're a competitive athlete or someone training to be a better version of yourself, it's crucial to not only care about what's in your supplements but how much is in there as well. When it comes to MUSCLE FEAST® products, you're not merely getting a label claim; you're getting products formulated to help you see results.