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Improving Endurance

Improving Endurance

Posted in Training Tips by Elite Supps


If you, like most people starting off at the gm are determined to improve your physique and overall fitness, then the key to your success will be repetition. That is of course how often you actually partake in physical activity, and how long you can perform said exercise.

It is safe to say that when you start off you will have terrible anaerobic and aerobic endurance. And even once you have been at it for some time you will always hit a new plateau. Improving endurance with the right supplementation can make a world of difference, whether you are a beginner or an advanced athlete.

The most popular ingredient on the market that helps buffer lactic acid thus improving muscular endurance is Beta Alanine. Beta-alanine is a modified version of the amino acid alanine.

Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta-alanine supplementation can also improve moderate to high intensity cardiovascular exercise performance, like rowing or sprinting.

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can offer protection from exercise-induced lactic acid production.

By boosting carnosine concentrations, with beta-alanine, our type 2 muscle fibers can soak up more H+ and stay in an optimal pH range. By keeping our type 2 muscle fibers in an optimal pH range, they are better able to maintain maximal strength and endurance throughout your workout session and bring on new muscle gains

Standard daily doses of beta-alanine are between 2,000 – 5,000mg.

Beta-alanine supplementation is not timing-dependent, in relation to exercise. Using beta-alanine as part of a pre-workout stack is a popular option, however.

Large doses of beta-alanine may result in a tingling feeling called paresthesia. It is a harmless side effect, but can be avoided by using a time-release formulation or taking smaller doses, between 800-1000mg, several times a day.

Ultimate Nutrition

carries a 50 serv Beta Alanine supplement in capsule form that delivers 1,500mg in every serve. Beta Alanine in this capsule form makes it easier to take with you, and avoids you having to mix it in water like most powders will have you do. 

Adding

Ultimate Nutrition

Beta Alanine to your daily dietary intake will give you that edge that you have been looking for. Allowing you to go harder and improve longevity during all forms of exercise. 



Reference and Research Citations
http://examine.com/supplements/Beta-Alanine  
http://www.betaalanine.info/

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