Diet gun

B-alanine is a non-essential amino acid. It can be synthesized by the body but is also found in foods.

Taking a b-alanine supplement increases carnosine levels in muscle cells (preventing the decrease in pH in them) improving exercise efficiency, muscle stimulation and contraction by delaying the production of lactic acid and consequently muscle fatigue.

The improvement in training and competition has been shown to only be effective in high-intensity exercise lasting 60-240 sec.

It has no effect on sports lasting less than 60 sec.

It is more ideal for sprinters, rowers, swimmers, bodybuilders, as well as in high-intensity interval training.

Ideal loading dose is: 2.4 –6gr/day for 4-10 weeks

Ideal maintenance dose is: 1.2–1.6gr/day for 4 weeks

Ideal amount of doses for both loading and maintenance is 4-8 doses/day.

At doses greater than 800 mg there are side effects such as hypotension, tingling or numbness and possible hallucinations for about 40-60 minutes.

In food it is mainly found in animal proteins meat, seafood, dairy, fish, eggs but also found in nuts and legumes in smaller quantities.

In dietary supplements it is found in powder, tablet and capsule form.


Practical shooting and beta-alanine

For practical shooting athletes it is beneficial only during the non-competitive season and if you follow a muscle mass increase program.

During matches, taking it will have no benefit because 99% of the stages of a match last less than 60 seconds.