Should I take beta-alanine as a cyclist to support my performance?
Yes, you may conside beta-alanine supplements to enhance performance in (repeated) short, higher intensity efforts (1-10 min). Remember: start with well-balanced diet as your primary strategy to optimize overall performance, before considering supplements.
Why can taking beta-alanine support my performance?
Beta-alanine is one of the amino acids that is normally present in our diet. After ingestion of beta-alanine, carnosine-alanine is formed after combination with histidine. Carnosine can act as a buffer inside the muscle and can counteract the adictificatione of the muscle during high-intensity exercise when lactic acid is being produced. Therefore, having a bigger buffer capacity in the muscle can delay the onset of 'fatigue' during these type of efforts. Athletes will mainly benefit from beta-alanine supplements during (repeated) short, higher intensity efforts (1-10 min).
How do I get my beta-alanine intake on point?
Beta-alanine (and carnosine in the muscle) needs to be loaded over a longer period of time to increase the buffer capacity in the blood.
- Loading phase: The 'loading phase' typically takes about 6 weeks, where athletes take 3x 1,6g of beta-alanine per day.
- Follow-up phase: After these 6 weeks, the athletes can maintain this increased buffer capacity for a longer period of time, at least 10-12 weeks, by taking 1x 1,6g of beta-alanine per day.
Use The FoodCoach App to structure your training and receive customized nutrient recommendations. Use beta-alanine supplements cautiously alongside the personalized nutrition plan. It’s good to keep the potential side-effects of beta-alanine in mind. As with any supplement, it's advisable to consult with a FoodCoach expert or healthcare professional before adding beta-alanine to your regimen, especially if you have any pre-existing health conditions or concerns.
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Definitions
- - Beta-alanine: A non-essential amino acid, commonly found in foods that contain proteins like meat, fish, eggs and dairy.
- - Carnosine: A compound made of two amino acids, beta-alanine and histidine, known for its potential role in buffering pH levels in muscle tissues.
- - Histidine: an essential amino acid that serves as a precursor for histamine and is involved in various physiological processes, including protein synthesis and the regulation of acidity in the body.
- - Acidification: refers to a decrease in the blood's pH. Lactic acid is often associated with this increase in acidity, particularly during high-intensity exercise, since the production of lactic acid can lead to an increase in hydrogen ions. The accumulation of these hydrogen ions contributes to the acidity of the muscle environment.
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