Why Using Beta-Alanine Supplements is Better Than Natural Sources for High-Intensity Athletes

Beta-alanine is the amino acid that helps you train harder, longer, and with more intensity. Because of your high-intensity sport, you need more of it than the average person. Hence, supplements are an ideal source of beta-alanine supplementation − they allow you to boost your performance without making any changes to your diet. The article explains why using beta-alanine supplements is better than using natural sources like steak, chicken, or fish.

1. Beta-Alanine as Supplements Don’t Need to Undergo Metabolism

Your body doesn’t have to metabolize a beta-alanine supplement, unlike when taking natural sources like beef and chicken. Instead, it goes straight into your muscles. That’s why you can see results in just weeks! Beta-Alanine Works Quickly: It takes just minutes for beta-alanine to reach its peak concentration in your bloodstream and begin working hard for you.

A study showed that taking optimal and safe beta-alanine per day increased their muscle carnosine levels by 28% after only seven days. On the other hand, natural sources could take months or even years to build up enough carnosine in your body.

2. Beta-Alanine as a Supplement Doesn’t Trigger an Insulin Response

Consumption of beta-alanine supplements does not cause any changes in insulin or blood glucose response. Beta-alanine supplements do not require undergoing metabolism to be absorbed by your body, so there is no conversion into other substances. That makes them ideal for those sensitive to insulin or who have diabetes since they won’t have to worry about having an adverse reaction from using these products.

However, natural sources of beta-alanine such as chicken breast do trigger an insulin response. The insulin response can lead to an increase in fat storage if you aren’t careful. Since beta-alanine supplements don’t produce any changes in insulin levels, you don’t have to worry about increasing fat storage when taking them.

3. Beta-Alanine Supplements are Easily Absorbed

The conversion process from alanine to carnosine and beta-alanine in our stomachs can be slow and inefficient. The result: your body may not receive an adequate amount of beta-alanine, leading to fatigue before your training session is complete.

With supplement forms of beta-alanine, you’ll avoid these digestive issues and ensure that you receive 100% of what you need. Therefore, supplementing beta-alanine is more convenient than eating meat and fish daily.

4. The Amount of Beta-Alanine in Natural Sources is Too Low

On average, you need to consume about 3.2 grams of beta-alanine per day to boost performance, which means you must consume large amounts of natural sources every day. Even then, it’s unlikely you’d get enough.

Moreover, beta-alanine derived from supplements is better absorbed than naturally occurring beta-alanine, meaning you can go with less and still experience its benefits. It’s, therefore, more convenient and cost-effective to use supplements as your source of beta-alanine.

5. It Takes a Short Time to Build Up Enough Cornisine in Your Muscle

Your body needs to build up enough carnosine stores in your muscle tissue to obtain maximum benefits from beta-alanine. The process takes time and will vary depending on how much you work out and the amount of supplement. If you’re looking to feel results quickly, it’s best to supplement with beta-alanine rather than relying on natural sources. Natural sources may take a long time to build a significant carnosine in your muscles.

However, supplements can provide quick and efficient ways to increase levels within minutes. Remember, carnosine plays a crucial role in buffering lactic acid buildup during exercise. The more carnosine you have, the less likely you will experience lactic acid buildup and fatigue during exercise. When using supplements, athletes can reach peak performance more quickly because they can train harder without experiencing fatigue or pain due to lactic acid buildup.


The ability to quickly refill your body’s stores of creatine and ATP is vital for high-intensity athletes. While you can find beta-alanine in some foods, getting enough from food sources alone is challenging. That’s why many athletes turn to beta-alanine supplements to increase their intake of beta-alanine. By choosing supplements over natural sources, you can ensure an adequate supply on hand. Whether you take pre-workout supplements or use them in place of regular protein shakes, there are many benefits associated with supplementing with beta-alanine.

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