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Today is the finale of my three-part series on performance boosters that you let increase your performance without having to train more.
So far, we have covered:
Part 1: How endurance athletes should put a scoop of Creatine daily into their Breakfast or recovery shake to improve their explosive performance.
Part 2: How Nitric Oxide boosting supplements increase oxygen-rich red blood flowing to your muscles to push harder for longer just under your anaerobic threshold.
Part 3: Today, we are covering the final piece of performance, how you can use Beta Alanine to buffer the effects of burning lactic acid build-up to remove your throttle limiter to be able to push harder.
What is Beta Alanine?
Do you know that familiar “burn” when training hard or in an event? Many believe this is the lactic acid that causes the burn. That’s not true. It is the change in pH in your muscle tissue caused by the hydrogen ions produced when you have higher levels of lactic acid.
So what does all that mean? Beta-Alanine enables the body to increase its ability to buffer hydrogen ion build-up. This helps ease the burning feeling, which allows you to push harder and get more from training.
The 1-2 Punch
When you combine a Nitric Oxide booster and Beta Alanine, you are now improving your performance from two angles with the same performance impact: the ability to push harder for longer with less burning pain.
To recap, increased Nitric Oxide increases blood flow, so you delay the production of lactic acid. But, of course, this doesn’t last forever. As you keep pushing harder, lactic acid will build up.
Enter Beta-Alanine. As Lactic Acid increases and that burning feeling is telling you to slow down, you can now buffer the burning sensation and keep pushing hard.
How to use it
Beta-Alanine must be used consistently for a few weeks to see the full benefit. The ideal protocol would be 3g in the morning and 3g at night.
I find it hard always to remember the nighttime dosage, but I’m consistent with it in the morning, 3 weeks before a big event, I move to take it twice a day.
I prefer to use Beta Alanine powder from Blonyx and drop it into a shake at Breakfast along with a scoop of Creatine. But there are other ways to take it.
What about the tingling?
Some athletes notice a tingling effect called paraesthesia in lips, toes, and fingers, it is a harmless side-effect, but if it bothers you, then you drop your dosage under 2g at a time and ideally take it 3x per day.
Does the timing matter?
Many athletes are confused as they see pre-workout drinks containing Beta-Alanine. The timing doesn’t matter. The benefits result from consistent daily usage.
How to take it?
These are the two best ways I have found to add Beta-Alanine to your daily routine and stay with it consistently.
1) Add it to your Breakfast and/or Recovery Shake
1 Scoop of Beta-Alanine powder
1 Scoop of Creatine
Combine with the Kyoku Breakfast shake.If you have an upcoming competition or event, I would be sure to do both the morning shake and post-workout shake with one scoop in each. Start this 3 to 4 weeks before your event, and you will be at the total 6g daily dosage.
2) Get the Formula that includes Klean Athlete Beta-Alanine.
You can also get Klean Athlete Beta-Alanine Tablets in a bottle.
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