Beta alanine is an amino acid that has been used as a supplement to improve physical performance in athletes. Studies have shown that beta alanine supplementation may enhance physical performance in a variety of sports, including cycling.
Beta alanine is found naturally in the body and plays a role in the production of carnosine, a compound that helps to buffer lactic acid build-up in muscles during exercise. When lactic acid builds up, it can cause muscular fatigue and reduce performance. By supplementing with beta alanine, athletes can increase their carnosine levels, which helps to delay the onset of fatigue and improve performance.
Studies have shown that beta alanine supplementation can lead to significant improvements in cycling performance. In one study, cyclists who supplemented with beta alanine for eight weeks experienced an 8.4% increase in their maximal work output compared to the control group (1).
Another study found that cyclists who supplemented with beta alanine for four weeks experienced a 4.3% increase in their peak power output during a time-trial test (2).
The most effective way to supplement with beta alanine is to take it a serving daily. Studies have found that a daily dosage of 2-6 grams of beta alanine is sufficient to increase muscle carnosine levels and improve performance (3). It is also important to note that beta alanine supplementation can cause a tingling sensation in the skin, known as paraesthesia, which is harmless but can be uncomfortable.
In conclusion, beta alanine supplementation can lead to significant improvements in cycling performance. It helps to increase carnosine levels in the muscles, which helps to delay the onset of fatigue and improve performance. Supplementing daily beta alanine per day is recommended to achieve maximum results.
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