Hello!
In this session, I would like to introduce a nutritional supplement, not an exercise method.
The nutritional supplement that I'm going to introduce this time is beta-alanine.
This nutritional supplement is also very popular among people who exercise.
Then let's learn more about it!
Synthesis of beta-alanine
Beta-alanine is typically produced during protein digestion, or taken from food. First, the chemical synthesis process involves the binding of aspartic acid and lysine to form compounds, which can then be done by chemical or biological means. Simply put, in food intake, you get it from meat and other protein-rich foods, and beta-alanine is converted to carnosine, especially in meat. And it breaks down proteins. In other words, beta-alanine has a structure in which aspartic acid and lysine are combined. Aspartic acid can be broken down during protein digestion and converted into beta-alanine. And it breaks down carnosine, which is primarily produced during the synthesis of carnosine in the muscle. Carosine has a structure in which beta-alanine and histidine are combined, and these are produced in the muscle.
Perhaps the most useful information for those reading this is to take separate nutritional supplements, too? Beta-alanine as a supplement is a supplement for people who are aiming to improve some motor performance. These supplements are made using synthesized beta-alanine in addition to those obtained from food. In general, a sufficient amount of beta-alanine can be obtained through natural food consumption or muscle synthesis. However, when taking supplements to improve exercise performance, it is important to observe the method of use and recommended intake stated in the product. An average intake of 1-2 g per day is common.
Precautions & Side effects of ingestion
However, you know that you shouldn't take too much just because it's a nutritional supplement, right? I think the most important thing for nutrition is over-feeding. Let's take a look at some simple caveats and side effects when taking beta-alanine.
One, itching and shortness of breath - some people may experience it after consuming beta-alanine. The itchiness is temporary, but if you experience severe symptoms, you should stop eating and consult a medical professional. If you experience difficulty breathing or allergic reactions, you might be in an emergency, so you should immediately consult a medical professional.
Two, digestive problems - Some people may experience digestive problems after consuming beta-alanine. If you experience symptoms such as abdominal pain, vomiting, or diarrhea, you should reduce or stop eating and consult a medical professional.
Three, interact with other medicines - If you are currently taking any, it is recommended to consult a medical professional before consuming beta-alanine. In particular, you may be concerned about interactions with blood pressure medications or other medicines.
Four, caution during pregnancy and lactation - Women who are pregnant or lactating should consult a medical professional before taking beta-alanine supplements. This is because there has not been enough research yet on the effects of beta-alanine on women who are pregnant or nursing.
Five, watch out for children and adolescents - Before children or adolescents take beta-alanine supplements, they should consult their family doctor or pediatrician. This is because not enough research has been done yet on the safety and effectiveness of beta-alanine for this age group.
Six, Interaction with health conditions - If you have underlying conditions such as cardiovascular disease, kidney disease, liver disease, etc., you should consult a medical professional before taking beta-alanine. You should be especially careful when using supplements under these conditions. In summary, it is important to consider an individual's health condition before taking beta-alanine, and consult a medical professional to determine the appropriate intake method and amount.
The right time to consume
The timing of intake is important because the effects of beta-alanine are manifested only when you consume it temporarily and continuously. Here are general guidelines regarding the timing of intake that should be considered when consuming beta-alanine.
One, regular intake - beta-alanine should be consumed regularly to increase the concentration of carnosine in the muscle. It is important to increase and maintain the concentration of carnosine in the muscle by taking it at regular intervals.
Two, pre-exercise intake - many people prefer to consume beta-alanine before exercising. This can delay the accumulation of acidic substances in the muscle during the exercise, and can improve the performance at high-intensity exercise.
Three, intake of beta-alanine is effective at the time when exercise performance is needed - especially for high-intensity exercise or mid- to long-term exercise. For example, intake can help improve performance when performing high-intensity resist training or HIIT (high-intensity interval training).
Four, split intake - taking the appropriate amount of beta-alanine in several installments during the day may be effective. For example, it can be taken in several installments in the morning, afternoon, and before exercise. In addition, regular and consistent intake is important because beta-alanine effectiveness can only be achieved by maintaining a consistently high concentration of carnosine.
Five, intake on an empty stomach - beta-alanine can be consumed regardless of the meal. There are no major problems before or after meals, so you can take it at a time that is convenient for you. However, most importantly, the appropriate intake timing can vary depending on each individual's physical condition, exercise schedule, and preference.
In other words, it is recommended to experimentally find the optimal intake time according to an individual's physical condition and goals.
Effects of ingestion
Beta-alanine is one of the amino acids that participates in the production of a substance called carnosine in muscles. This contributes to stabilizing pH within the muscles and improving resistance to acidic substances. It primarily serves to protect the muscles from acidic substances that arise from the continuous contraction of the muscles during high-intensity exercise. Here are the main effects of how this is done.
One, muscle protection in an acidic environment - The conversion of beta-alanine to carnosine improves the resistance to acidic substances in the muscles. This helps stabilize the pH in the muscles during high-intensity exercise and helps to protect the muscles even in an acidic environment.
Two, the effect of continuous muscle contraction - Beta-alanine plays a particularly important role in the continuous contraction of muscles. Carcin can help reduce muscle fatigue during high-intensity or long-lasting exercises.
Three, improvement in exercise performance - Several studies report that beta-alanine intake can improve performance during high-intensity exercises, especially those that last longer than one minute.
Five, increase in muscle creatine content - Finally, intake of beta-alanine contributes to increase in the carnosine content in muscles. This enables a more effective response to acidic substances in the muscle and can help improve exercise performance. That's why I'm taking creatine and beta-alanine together. Beta-alanine has this effect, but it can also vary from person to person, and as I repeat, some users experience temporary side effects such as itching when taking beta-alanine. Also, it is important to consult a medical professional considering your health condition and interactions with other supplements.
So far, we've briefly learned about the effects of beta-alanine, precautions when to consume it, synthesis method, and timing of ingestion, and I hope you make a healthy body by taking it in the right amount. Thank you very much for reading the long article.