Some women find their gym workouts ending early because they run out of energy. We all have limits on how long we can keep our power, strength, and endurance up during exercise. Some women can push past their limits to get the most from training, while others need a boost.
The good news is beta-alanine can help women get the most out of their workouts. Beta-alanine is found in many pre-workout powders and gives you that energy rush after taking them.For women wanting to improve their performance and build strength, beta-alanine can help you push harder and longer during workouts.
What Is Beta Alanine?
But the main question is, what is beta alanine? What is its role in women’s fitness, its impact on performance,and the recommended dosages? Beta-alanine is a non-essential amino acid that your body does not need to get from food or supplements. Beta-alanine has a different role than many amino acids used for synthesizing proteins.
What Does Beta-alanine Do for the Body?
When beta-alanine combines with the amino acid histidine, it forms a carnosine molecule. Your skeletal muscles then store carnosine.During exercise, carnosine helps reduce the buildup of lactic acid in the muscles. Lactic acid can cause that burning sensation during intense activity. By lowering lactic acid, carnosine formed from beta-alanine can improve athletic abilities.
Research shows that supplementing with beta-alanine accumulates more carnosine in the muscles. The result is better performance in various types of high-intensity exercise. So, while beta-alanine is not essential for protein synthesis, it still offers benefits related to muscle endurance and athletic performance.
How Does Beta-Alanine Benefit Women?
Studies have found that supplementing with beta-alanine has similar benefits for both men and women. It also has specific advantages for women of different ages and fitness levels.
1. Increased Time to Exhaustion
Elevating muscle carnosine levels increases time to exhaustion during high-intensity exercise tests in women, as beta-alanine has shown. One study focused on older elite female cyclists. It found that taking beta-alanine for 28 days improved performance in these master-level athletes.The cyclists were able to pedal for extended periods before exhaustion.
2. Improved Power Output
Numerous studies have shown that beta-alanine can boost the power generated during short-duration activities like sprints or jumps. After 28 days of treatment, female athletes in one study showed significant increases in their peak jump power and mean jump height.
3. Delayed Neuromuscular Fatigue
Beta-alanine appears to delay neuromuscular fatigue during repetitive contraction exercises. Researchers noted improved force production on knee extension exercises. This could translate to better performance in sports requiring sustained power.
4. Reduced Perceived Exertion
Female subjects reported lower perceived exertion (RPE) ratings during intense CrossFit-style workouts after four weeks of beta-alanine use. They felt like the workouts required less subjective effort.
5. Enhanced High-Intensity Training Quality
Beta-alanine supplementation enables women to complete higher-quality strength and HIIT training sessions by supporting higher power, lower fatigue, and greater training volume. This enhanced training effect means better fitness gains over time.
How Does Beta-Alanine Make You Feel?
When some women take beta-alanine supplements, they report feeling a harmless tingling or flushing sensation known as paresthesia. This tingling often occurs in the face or hands shortly after ingesting beta-alanine. The temporary dilation or widening of blood vessels causes it. While this tingling feeling may be surprising, it usually disappears within 15-20 minutes. This common reaction quickly subsides and has no effect on the supplement’s efficacy.
In summary, supplementing with beta-alanine shows promise for improving performance in women. Additional research is still necessary for any supplement. However, the available data abundantly demonstrates that taking beta-alanine can enhance women’s athletic performance, strength, endurance, and training quality.