Beta-alanine is a non-essential amino acid. It is not used by the body to synthesize proteins. Instead, together with histidine, it produces carnosine.
Carnosine reduces lactic acid accumulation in your muscles during exercise, which leads to improved athletic performance.
In muscles, histidine levels are normally high and beta alanine levels are normally low, which limits the carnosine production.
Since beta alanine supplements increase carnosine levels in muscles, they help the muscles reduce their acid levels during exercise. This leads to reduced fatigue.
Beta-alanine improves athletic performance. It can reduce fatigue, increase endurance and boost performance in high-intensity exercises.
In general, muscle acidosis limits the duration of high-intensity exercise.
For this reason, beta-alanine specifically helps performance during high-intensity and short-duration exercise lasting one to several minutes.
It’s possible that beta-alanine improves body composition by increasing training volume and promoting muscle growth
L-carnosine’s health benefits are generally due to its antioxidant properties, which support many age-related conditions. The specific uses of L-carnosine include support for the skin, joints, digestive system and memory. Carnosine also prevents changes in the structure and function of proteins in the body. This may give it some anti-aging properties.
Moreover, carnosine seems to elevate nitric oxide production. This may help against the aging process and improve immune function.
Lastly, carnosine increases the quality and function of muscles in the elderly.
It is generally recommended to consume 2-5 grams of beta-alanine daily. Taking it with a meal may be even more effective.
The most common side effect of beta-alanine is paraesthesia.
This is an unusual sensation typically described as “tingling of the skin.” It’s usually experienced in the face, neck and back of the hands.
The intensity of this tingling increases with dosage size. It usually starts with doses of 800 mg or higher, and disappears 60–90 minutes after consumption. But there is no evidence that paraesthesia is harmful in any way.
Wawan WBCAA recovery contains 1.8gr of Beta-Alanine, 10gr of BCAAs and 2.5gr of L-Glutamine, with 12gr of carbs – it makes it a perfect intra workout drink.