Top Benefits of Beta-Alanine for Women’s Athletic Performance

Increase Time to Exhaustion (TTE)
Beta-alanine’s primary function is to increase carnosine levels in muscles, which buffers acid buildup during high-intensity exercise. For women, this translates to longer runs, more reps in the gym, or extended cycling sessions without burning out. By delaying muscle fatigue, beta-alanine empowers women to break through performance plateaus and set new personal records.

Improve Strength and Power
For women focusing on strength training, beta-alanine helps delay fatigue, enabling more powerful lifts and heavier repetitions in exercises like squats, deadlifts, and bench presses. This support is critical for women aiming to develop lean muscle and increase overall strength.

Sustain Energy Throughout the Day
Beta-alanine is not just for workouts—it also supports energy for busy schedules. Whether running errands, staying active with the family, or enjoying outdoor activities like hiking, beta-alanine helps women maintain strength and endurance for everyday demands.

SR CarnoSyn®: A Revolution in Beta-Alanine for Women

Many women may avoid beta-alanine due to paresthesia, the tingling sensation often associated with the supplement. SR CarnoSyn®, a sustained-release beta-alanine formulation, significantly reduces this discomfort while providing the same powerful benefits for endurance and recovery. This advanced formulation makes beta-alanine more accessible to women, allowing them to optimize their fitness routines without experiencing unwanted side effects.

Benefits of Beta-Alanine for Female Athletes

How Beta-Alanine Supports Muscle Recovery and Endurance for Women

Accelerates Post-Workout Recovery

Recovery is an important component of any fitness routine, and beta-alanine plays a pivotal role
in speeding recovery. By reducing muscle soreness and stiffness, beta-alanine allows women to
bounce back from intense training sessions faster and train more frequently.

Increase Carnosine Levels for Long-Term Muscle Health

Carnosine, the compound formed by beta-alanine, neutralizes acidity in muscles during
exercise. Elevated carnosine levels not only prevent fatigue but also support sustainable muscle
health over time.

Improve Cardiovascular Performance

For women focused on cardio-intensive activities like running, cycling, or rowing, beta-alanine
enhances aerobic capacity. It helps manage lactic acid buildup, allowing for smoother, longer-
duration workouts. This boost in cardiovascular performance is ideal for women striving to
achieve their fitness goals, whether they are training for a marathon or staying active in daily
life.

Supports Healthy Aging

As women age, maintaining muscle and bone health becomes increasingly important. A
sustained-release beta-alanine formula like SR CarnoSyn ® contributes to muscle strength,
skeletal integrity, and protects healthy bone structure, ensuring active aging. This benefit
extends beta-alanine’s appeal beyond athletic performance to overall wellness.

Beta-Alanine Guide

Is Beta-Alanine Safe for Women? Proper Usage and Dosage Explained

Safe and Backed by Science
Extensive studies confirm that beta-alanine is safe for women when taken within recommended dosages. CarnoSyn® Brands provides patented, high-quality forms of beta-alanine, ensuring optimal safety and effectiveness.

Managing Side Effects
Some users may experience paresthesia, a harmless tingling sensation. Spacing beta-alanine dosing throughout the day, or by supplementing with a sustained-release option like SR CarnoSyn® minimizes this effect, making beta-alanine more comfortable to use for women sensitive to this sensation. 

Hormone-Friendly Supplementation
Beta-alanine is non-hormonal, meaning it does not disrupt the body’s natural systems. This makes it an excellent choice for women seeking safe and effective performance enhancements.

Dosage Recommendations
To see results, women should take 3.2 to 6.4 grams of beta-alanine daily, divided into smaller doses to ensure maximum absorption and minimal side effects. Consistency is crucial—regular use over a few weeks leads to significant improvements in endurance and recovery.

For women new to beta-alanine supplementation, starting with a loading phase of 4-6 weeks is recommended. This phase helps saturate muscles with carnosine, significantly enhancing endurance and reducing fatigue during workouts. After the loading phase, transitioning to a maintenance dose ensures ongoing performance improvements, making beta-alanine a long-term ally in achieving fitness and wellness goals.

Beta-Alanine Dosage

Achieve Peak Performance with CarnoSyn®

Beta-alanine offers women a unique opportunity to enhance endurance, improve recovery, and maintain long-term wellness. With trusted formulas from CarnoSyn® Brands, beta-alanine supplementation is safe, effective, and accessible for every woman’s needs.

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How CarnoSyn^® Beta-Alanine Compares to Energy Drinks for Sustained Energy

Short-Term vs. Long-Term Benefits

Energy drinks are known for their immediate boost, thanks to potentially high doses of caffeine and sugar. However, this short-lived surge often comes with an energy crash later.

In contrast, CarnoSyn^® beta-alanine works by increasing carnosine levels in muscles, enhancing endurance and buffering acid buildup over time. Instead of a quick fix, CarnoSyn^® provides sustained benefits, helping athletes push through workouts without the highs and lows associated with most energy drinks.

Impact on Endurance

Energy drinks primarily stimulate the nervous system, offering no direct benefits to muscle endurance unless they are formulated with CarnoSyn^®, which directly supports muscle performance by delaying fatigue and improving time-to-exhaustion. Studies show that consistent CarnoSyn^® beta-alanine supplementation leads to measurable improvements in endurance, making it ideal for athletes engaging in high-intensity or long-duration activities.

Beta-Alanine Athletes

Health Considerations

Many energy drinks are packed with sugar, artificial ingredients, and excessive stimulants, which can contribute to weight gain, jitters, and other health issues. In contrast, CarnoSyn^® beta-alanine offers a clean, additive-free option for sustained energy and endurance.

CarnoSyn^® Beta-Alanine vs. Caffeine: Which Is Better for Endurance and Focus?

Mechanisms of Action

Caffeine works as a stimulant, enhancing alertness and focus by acting on the central nervous system. CarnoSyn^® beta-alanine operates on a different level, targeting the muscles to increase carnosine and buffer acid buildup during exercise. For activities requiring endurance, CarnoSyn^® provides a direct and lasting benefit to muscle performance that caffeine alone cannot match.

Synergy Between the Two

Many pre-workout supplements, including those listed on the CarnoSyn^® Verified website, combine caffeine and beta-alanine to maximize performance and bioavailability. Caffeine delivers a quick mental boost, while beta-alanine supports long-term physical endurance, making them a powerful pair for enhancing workout results.

Avoiding Overstimulation

High doses of caffeine can cause overstimulation, leading to increased heart rate, anxiety, and energy crashes. This is especially problematic for individuals sensitive to stimulants or for those looking to avoid side effects. CarnoSyn^® beta-alanine offers a stimulant-free alternative, making it a safer and more effective choice for improving endurance, particularly for women and older adults.

Why Choose CarnoSyn^® Over Proprietary Pre-Workout Blends

The Hidden Dangers of Proprietary Blends

Many pre-workout blends feature proprietary formulas that obscure the exact quantities of ingredients. This lack of transparency can lead to underdosed key ingredients, excessive stimulants, or the inclusion of artificial fillers. These hidden elements may diminish the effectiveness of the supplement or cause unwanted side effects. CarnoSyn^® beta-alanine offers a cleaner, more transparent option, providing a single, research-backed ingredient you can trust.

Targeted Benefits Without the Guesswork

Pre-workout blends often include a mix of ingredients, making it difficult to pinpoint what is truly delivering results. CarnoSyn^® beta-alanine, as a standalone ingredient, is proven to elevate carnosine levels in muscles, enhancing endurance, reducing fatigue, and supporting recovery. 

Sustainable Performance Gains

While many pre-workout blends rely on stimulants for a quick energy boost, these effects are often short-lived and accompanied by crashes or jittery side effects. CarnoSyn^® beta-alanine takes a different approach, focusing on long-term performance by building muscle endurance and strength over time. This sustained benefit makes it a smart choice for athletes looking for reliable and lasting improvements along their fitness journey.

Trust CarnoSyn^® for Proven Performance

CarnoSyn^® beta-alanine offers an alternative to most energy drinks, caffeine, and traditional pre-workout blends. While most energy drinks provide short-term boosts and caffeine enhances focus, CarnoSyn^® delivers long-lasting endurance, strength, and recovery. Its clean formulations and sustained-release option, SR CarnoSyn^®, provide consistent support and reduced paresthesia for a more gradual experience.

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When and How to Take Beta-Alanine for Optimal Results

Timing Matters

Unlike many pre-workout supplements, beta-alanine does not offer immediate effects after a single dose. Instead, it is most effective when taken consistently over time to build up carnosine levels in the muscles. To see the best results, aim to take beta-alanine daily—even on rest days. This routine ensures your body maintains a steady level in the bloodstream.

Daily Dosage Recommendations

The recommended daily intake of beta-alanine ranges from 3.2 to 6.4 grams, divided into smaller doses to minimize the risk of paresthesia—a tingling sensation some users experience. Innovations like SR CarnoSyn^®, a sustained-release beta-alanine formulation, have addressed this issue by enhancing beta-alanine delivery and absorption. This advanced formulation significantly reduces the likelihood of paresthesia, allowing for effective dosing with improved comfort and greater flexibility in supplementation.

Proper Dosage of Beta Alanine

Loading Phase for Maximum Benefits

For those new to beta-alanine, a loading phase of 4-6 weeks is recommended to saturate your muscles with carnosine. This phase significantly enhances endurance and helps reduce fatigue during workouts. Once the loading phase is complete, a maintenance dose will ensure continued performance improvements, making beta-alanine a long-term ally in your fitness journey.

Long-Term Health Benefits

While beta-alanine is celebrated for its performance-enhancing properties, its benefits extend far beyond the gym. By boosting carnosine levels, beta-alanine supports:

• Brain Health: Improved cognitive function and mood.
• Muscle Recovery: Reduced soreness and quicker recovery times.
• Healthy Aging: Enhanced muscle and bone health, as well as immune system support.

Beta-Alanine Guide

Combining Beta-Alanine with Other Supplements for Peak Performance

Beta-Alanine and Creatine

Pairing beta-alanine with creatine are the perfect pair for superior performance and can unlock unmatched benefits for athletes focused on both strength and endurance. While beta-alanine helps buffer lactic acid build-up, creatine boosts energy production, allowing you to train harder and recover faster.

Pairing with Caffeine

Beta-alanine and caffeine work well for those who want a stimulant boost. Caffeine enhances focus and energy, while beta-alanine delays muscle fatigue. For those in search of a stim-free experience, using a sustained-release beta-alanine formula like SR CarnoSyn^® ensures steady performance without the jitters.

Synergy with Branched-Chain Amino Acids (BCAAs)

For recovery-focused athletes, beta-alanine complements BCAAs by reducing muscle soreness and supporting faster recovery, so you can get back to training sooner.

Multivitamins and Beta-Alanine for General Health

For a holistic approach to wellness, pair beta-alanine with multivitamins. This combination supports muscle and bone health, brain function, and immunity, making it ideal for both fitness enthusiasts and those prioritizing healthy aging.

Tips for Incorporating Beta-Alanine Into Your Pre-Workout Routine

Start Small

If you are new to beta-alanine, ease into it with smaller doses of around 800 mg per serving, gradually increasing to the full daily dose. This approach minimizes the chances of experiencing paresthesia.

Mix It Into Your Routine

Beta-alanine is versatile and can be seamlessly added to your pre-workout shake or supplement stack. CarnoSyn^® beta-alanine is available in various convenient formats, ensuring easy integration into your daily regimen.

Use Sustained-Release for Convenience

For those who prefer fewer doses throughout the day, SR CarnoSyn^® simplifies supplementation by providing steady benefits while minimizing tingling sensations.

Consistency Is Key

Unlike quick-fix energy boosters, beta-alanine works best when taken daily. Combining regular supplementation with a balanced diet, hydration, and a solid workout plan ensures optimal results.

Maximize Your Fitness Routine with CarnoSyn^®

CarnoSyn^® beta-alanine is your trusted partner for achieving peak performance, enhancing endurance, and supporting long-term health. Whether you are training for your next big event or simply striving for a healthier lifestyle, CarnoSyn^® Brands provides the science-backed results you need to stay ahead.

Don’t settle for less when it comes to your fitness and wellness goals. Start your journey today with the premium benefits of CarnoSyn^® beta-alanine and experience the difference consistent supplementation can make.

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The post Maximizing Your Fitness Routine: The Best Way to Use Beta-Alanine appeared first on CarnoSyn.

CarnoSyn^® beta-alanine plays a significant role in enhancing the effectiveness of creatine supplementation, particularly in scenarios where maintaining optimal muscle function and delaying fatigue are crucial. CarnoSyn^® supplementation increases the levels of muscle carnosine, which serves as a buffer against acidification during intense exercise. This buffering capacity helps to slow the decline in intramuscular pH that occurs with sustained muscle contraction. By mitigating the decrease in pH, CarnoSyn^® supplementation supports the function of the creatine kinase-phosphocreatine (CK-PCr) system.

The CK-PCr system relies on an optimal pH environment for its efficiency in regenerating ATP from ADP. When pH levels drop due to acidification during exercise, the efficiency of the CK-PCr system decreases, leading to reduced muscle power output and eventual fatigue. However, CarnoSyn^® beta-alanine supplementation can help maintain a more favorable pH environment, thereby enhancing the ability of the CK-PCr system to regenerate ATP. Therefore, in conjunction with creatine supplementation, CarnoSyn^® plays a complementary role in optimizing muscle energy metabolism. By increasing buffering capacity and delaying the onset of fatigue, CarnoSyn^® supports the function of the CK-PCr system, leading to improved athletic performance during high-intensity and short-duration activities.

Creatine is a naturally occurring compound found in the body, primarily in the muscles, where it plays a crucial role in energy metabolism. Creatine is involved in the rapid production of ATP (adenosine triphosphate), which is the primary energy currency of cells. When muscles contract, they use ATP for energy, and this ATP is rapidly depleted during intense exercise. Creatine kinase (CK) is an enzyme found in muscles and other tissues that catalyzes the transfer of a phosphate group from phosphocreatine (PCr) to ADP (adenosine diphosphate), forming ATP. This reaction is reversible and occurs rapidly, allowing the regeneration of ATP from ADP, which is essential for maintaining energy levels during high-intensity exercise.

The CK-PCr system refers to the coupled reactions involving creatine kinase and phosphocreatine. Phosphocreatine serves as a readily available high-energy phosphate reservoir that can quickly regenerate ATP from ADP, providing a rapid and immediate source of energy during muscle contraction. However, the efficiency of the CK-PCr system can be compromised under certain conditions, such as decreases in pH (acidification) that occur during intense exercise. This decrease in pH can impair the ability of creatine kinase to regenerate ATP from ADP, leading to a
decrease in muscle power output and eventual fatigue. Supplementation with creatine can increase the levels of phosphocreatine in muscles, thereby enhancing the capacity of the CK-PCr system to regenerate ATP during exercise. Supplementation of creatine and CarnoSyn® beta-alanine has been shown to improve strength, power, and muscle endurance, particularly during high-intensity and short-duration activities.

Overall, creatine and the CK-PCr system play crucial roles in muscle energy metabolism, helping to sustain ATP levels and power output during exercise, and supplementation with CarnoSyn^® and creatine can enhance these processes, leading to improved athletic performance. In addition to physical performance benefits, research has shown that CarnoSyn^® and creatine contribute to improved cognitive function. By integrating CarnoSyn^® and creatine into your formulations, you are providing high-quality supplements and a premium consumer experience with the combined benefits of both cognitive and physical performance.

To learn more, visit: https://www.carnosyn.com/carnosyn-creatine/

¹ Hoffman, J et al., 2006. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr and Exercise Metabolism, 16: 430−446.

The post Exploring Creatine Supplementation and the Complementary Role of CarnoSyn® Beta-Alanine in Supporting the Function of the Creatine Kinase-Phosphocreatine System appeared first on CarnoSyn.

What is Beta-Alanine?

First, what is beta-alanine exactly? Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine buffers the pH decline that causes the onset of muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.

According to The International Society of Sports Nutrition (ISSN), supplementing with beta-alanine for a minimum of two to four weeks can “improve exercise performance, with more pronounced effects” and “currently appears to be safe in healthy populations at recommended doses”^[1].

What to Expect When Ingesting Beta-Alanine

Ingesting high amounts of beta-alanine activates certain neurons responsible for initiating the temporary itching and tingling of the skin, typically on the neck, shoulders, and/or arms. This sensation is referred to as paresthesia.

While paresthesia can be slightly uncomfortable, there is no need to be alarmed. According to one study, there are no harmful effects associated with paresthesia that occurs after ingesting beta-alanine.* And the International Society of Sport Nutrition has concluded that “beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.”

Keep in mind that each person’s paresthesia threshold varies, however, so the level of itching and/or tingling may also vary depending upon the individual, the dosage amount, and food intake prior to supplementing with beta-alanine.

Minimizing the Side Effects

To minimize the side effects of beta-alanine, stack multiple doses throughout the day or use a sustained release version. SR CarnoSyn^®’s sustained release formulation is designed to minimize paresthesia sensations associated with instant-release beta-alanine. This delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption, which converts to faster increases in muscle carnosine (and faster gains). Keep in mind that sufficient daily dosage is key for performance improvement.

How Safe Are the Ingredients in Your Pre-Workout?

While beta-alanine is typically regarded as safe, it’s important to know what insidious ingredients might be hiding in your pre-workout supplements — especially when generic brands abound.

SR CarnoSyn^® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained NDI status from the FDA. CarnoSyn^® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more.

CarnoSyn^® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn^® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn^® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn^® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn^®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 16 global patents. The patented use of CarnoSyn^® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn^® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

Instant Release vs. Sustained Release

There are two ways to get results with CarnoSyn^® beta-alanine: via instant release and sustained release formulas. SR CarnoSyn^® offers the same benefits as instant release CarnoSyn^®, but in an advanced delivery system allowing higher dosing levels. Sustained-release properties also help minimize paresthesia and extend retention. Using instant release and sustained release in tandem gives athletes the ability to stack their dosing for higher quantities of beta-alanine and greater performance gains. For example, in a study comparing sustained-release and instant-release, SR CarnoSyn^® demonstrated a 16.4% greater increase in muscle carnosine than instant beta-alanine.^[2]

CarnoSyn^® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more. SR CarnoSyn^® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained FDA NDI status.

How Do I Find CarnoSyn^®-Verified Brand Partners?

When you see brands with the CarnoSyn^® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn^®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.

CONTACT CARNOSYN^® FOR MORE INFORMATION

Contact

^[1] https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y

^[2] https://link.springer.com/article/10.1007/s00726-018-2609-4

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Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid and muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.

What is Carnosine? 

Carnosine, also known as L-carnosine, is a naturally occurring substance found in the body. It’s most commonly known as a powerful antioxidant. This dipeptide or compound is made up of two amino acids–beta-alanine and histidine– that have linked. Carnosine can be found in the tissues of the body including the heart and the brain.

Carnosine’s Impact on Elite Athletes

Carnosine is instrumental in the improvement of muscle strength and performance during exercise. In 1938, scientists discovered carnosine as an important intracellular pH buffer in the muscle. During exercise, highly reactive hydrogen ions cause a fall in pH in the muscles, a process also referred to as acidification. Carnosine was found to have a perfect pKa value with the best buffering capacity for our ideal physiological condition. This discovery led to the study of carnosine’s impact on elite athletes and the benefits of raising carnosine levels for greater performance. High concentrations of carnosine reduce the level of acidity in the muscles. By safeguarding against lactic acid buildup, carnosine improves muscle elasticity and delays or prevents muscle fatigue.

Why Not Supplement with Carnosine Itself?

From building better muscle quality to increasing endurance and exercise performance, the effects of carnosine are significant and wide-reaching. But supplementing with carnosine is not the best way to increase carnosine levels in the body. Here are three reasons why not supplement with carnosine itself:

1. Cost. Supplementing with carnosine directly can cost up to 25x more than beta-alanine.
2. Efficiency. Even though it seems more efficient to elevate your body’s carnosine levels by taking carnosine directly, the opposite is actually true. During digestion, the body naturally breaks carnosine down into beta-alanine and histidine before turning it back into carnosine.
3. Added Ingredients. It is common for “carnosine” products to contain only 40% beta-alanine. The rest is unneeded histidine and added ingredients.

Achieving Optimal Carnosine Levels

Beta-alanine is often referred to as the precursor for achieving optimal carnosine levels. This non-proteinogenic amino acid is responsible for how much carnosine is synthesized in the body. Research has shown that enough histidine is naturally present in the body to meet the demands of muscles for the synthesis of carnosine and that the limiting factor is beta-alanine. Beta-alanine supplementation augments the small amounts available from synthesis in the liver and from the ingestion of meat and fish. Supplemental beta-alanine combines with naturally occurring histidine to increase the levels of carnosine. Supplementing with the right dosage of beta-alanine is critical for achieving optimal levels of carnosine. The threshold for reaping the benefits of beta-alanine is 3.2 grams daily over 28 days. For athletes seeking to increase their performance, an average of 6.4 grams is recommended per day.

CarnoSyn^® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn^® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn^® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn^® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn^®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 16 global patents. The patented use of CarnoSyn^® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn^® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

Supplementing with CarnoSyn^® is the best way to experience the benefits of elevated carnosine levels. When you see brands with the CarnoSyn^® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine. Visit the CarnoSyn^® Verified page, where you can browse the list of CarnoSyn^®-Verified Brand Partners and find beta-alanine products that provide the optimal dose.

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Proper dosing also helps prevent paresthesia, an uncomfortable but harmless itching and tingling of the skin that’s common after taking high quantities of beta-alanine. (This reaction may vary depending upon the individual, the dosage amount, and food intake prior to supplementing.)

Proper Dosing (and Stacking) of Beta-Alanine

First, you should opt for a supplement that contains a fully tested, branded ingredient, such as CarnoSyn^®, as opposed to generic beta-alanine. The fact is, with generic beta-alanine, there’s no real way of knowing if it is safe and effective–or that you’re getting the proper dose. Only CarnoSyn^® is proven to improve athletic performance. In a 10-week study on high-intensity cyclists, supplementation with CarnoSyn^® led to an overall 80% muscle carnosine increase. This was after an initial 58.8% increase at 4 weeks, followed by improved capacity and increased muscle carnosine thereafter.^[1]

When it comes to proper dosing, a minimum of 90 grams over a period of 28 days is ideal. To amplify muscle performance, 179 grams over a 28-day period is recommended. These dosing regimens range on average from 3.2 to 6.4 grams per day. The higher the dose, the higher the carnosine retention, resulting in enhanced peak performance.

For athletes who choose to take the maximum dose, it doesn’t have to be taken all at once. Many athletes do what’s called stacking. This can be done via a pre-workout or post-workout, a standalone product in a single dose or multiple doses, or as a combination of pre/post formulations and standalone products.

What is a Loading Period?

Many athletes choose to obtain optimum beta-alanine intake by employing a “loading” phase or loading period into their workout regimen. A loading period is required to experience the benefits of supplementation. According to The International Society of Sports Nutrition (ISSN), supplementing with beta-alanine for a minimum of two to four weeks can “improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting one to four minutes in duration.”^[2]

After the loading period, it’s important to take beta-alanine daily to achieve proven results–not just on workout days. Some athletes choose to reduce their beta-alanine intake at that point and enter into what’s referred to as a “maintenance” phase. Other athletes prefer to vary their dosage amount based on their daily activity–taking higher doses on training days, for example.

Instant Release vs. Sustained Release

There are two ways to get results with CarnoSyn^® beta-alanine: via instant release and sustained release formulas. SR CarnoSyn^® offers the same benefits as instant release CarnoSyn^®, but in an advanced delivery system allowing higher dosing levels. Sustained-release properties also help minimize paresthesia and extend retention. Using instant release and sustained release in tandem gives athletes the ability to stack their dosing for higher quantities of beta-alanine and greater performance gains. For example, in a study comparing sustained-release and instant-release, SR CarnoSyn^® demonstrated a 16.4% greater increase in muscle carnosine than instant beta-alanine.^[3]

CarnoSyn^® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more. SR CarnoSyn^® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained FDA NDI status.

How Do I Find CarnoSyn^®-Verified Brand Partners?

When you see brands with the CarnoSyn^® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn^® Verified page, where you can browse the list of CarnoSyn^®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.

CONTACT CARNOSYN^® FOR MORE INFORMATION

Contact

^[1] https://pubmed.ncbi.nlm.nih.gov/16868650/
^[2] https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
^[3] https://link.springer.com/article/10.1007/s00726-018-2609-4

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Top 5 Benefits of Beta-Alanine for Endurance Athletes 

Athletes know that beta-alanine is the go-to fuel to maximize their workouts and achieve greater gains. But what makes this powerful amino acid ideal for endurance athletes specifically? Beta-alanine is the most efficient way to increase carnosine levels in the body for prolonged periods of time. Higher carnosine levels increase muscle buffering capacity while decreasing acidosis. This leads to increased strength, speed, stamina, and recovery.  

Here are the top 5 benefits of beta-alanine for endurance athletes: 

1. Extend endurance. Beta-alanine supplementation is proven to have a significant, positive impact on exhaustive endurance exercises. 
2. Enhance mental focus. Carnosine provides powerful antioxidant properties to help protect the brain, support cognitive function, and enhance mental focus.
3. Delay fatigue. As acidity rises and the muscle pH falls, fatigue sets in. Carnosine buffers that pH decline, resulting in greater muscle elasticity and a delay—or prevention—of muscle fatigue. 
4. Build better muscle, faster. Delaying the onset of fatigue gives endurance athletes the ability to push their limits to the max and build stronger muscle, faster. 
5. Speed recovery time. After intense exercise, elevated carnosine levels prevent the acid build-up that contributes to soreness and fatigue, thus speeding recovery time. 

What is the Ideal Beta-Alanine Dose for Endurance Athletes? 

As with any supplementation regimen, proper dosing is critical for optimizing physical performance. The ideal dose for endurance athletes is a minimum of 3.2 grams a day. Years of scientific studies show that taking at least 90 grams of beta-alanine over a 28-day period increases the working capacity of muscles to help build more muscle, faster. 

Many endurance athletes choose to support their extreme workouts by dosing at higher levels. This significantly reduces the loading period needed to enhance performance levels. Athletes can increase their intake to 6.4g for faster increases in carnosine levels and faster gains. Most do what’s called stacking–supplementing with various formulations throughout the day. Increasing beta-alanine intake to 179 grams over 28 days for an average of 6.4 grams per day can significantly amplify muscle performance. 

Why Athletes Choose Sustained Release Beta-Alanine 

Many athletes choose sustained release beta-alanine to deliver their higher daily dose. A sustained release formulation allows athletes to comfortably increase their muscle carnosine while extending absorption. It’s a go-to for those looking to reduce or eliminate the tingling sensation known as paresthesia that may accompany higher dosing of beta-alanine. 

SR CarnoSyn^® is a unique sustained release beta-alanine formulation. This advanced delivery form of CarnoSyn^® remains in the body longer to support maximum muscle carnosine retention. It delivers a higher dose more comfortably and elevates muscle carnosine levels at a faster rate. With simplified daily dosing suitable for all paresthesia-sensation thresholds, SR CarnoSyn^® provides a significant advantage to endurance athletes. 

Benefits of CarnoSyn^® vs. Generic Beta-Alanine 

When searching for the ideal supplementation, it’s important to know the benefits of CarnoSyn^® vs. generic beta-alanine. CarnoSyn^® is the only patented and certified beta-alanine on the market. Over 55 clinical studies support the athletic performance benefits of CarnoSyn^® beta-alanine. After investing many years and millions of dollars in scientific research and stringent quality control, CarnoSyn^® became the first and only beta-alanine to successfully obtain New Dietary Ingredient (NDI) status with the FDA and the Generally Recognized as Safe (GRAS) self-affirmation. Containing ZERO banned substances, CarnoSyn^® is safe and effective–the same cannot be said about the generic imposters. 

Which Products Offer the Ideal Beta-Alanine Boost?So which products offer the ideal beta-alanine boost? Look for the brands with the CarnoSyn^® logo. That’s how you’ll know you’ve found a product that contains the proven and trusted beta-alanine ingredient. Visit the CarnoSyn^® Verified page, where you can browse the list of CarnoSyn^®-Verified Brand Partners and find the beta-alanine products that provide the optimal dose as pre- and post-workout formulas.

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The start of summer 2023 has been an exciting time for myself and anyone that has been following my journey. It is thrilling to recognize that you are living a career-high. Obviously, my goals are beyond what I have currently accomplished and I hope to achieve many more career highs, but it is nice to take a moment and appreciate how far I have come. In 2022, I saw successes in both the 70kg and 78kg categories with a daring shift to the latter in the second half of the year. What makes it a bold move? Your points, your rank, your results, none of that transfers between weight classes. I took the risk of starting from scratch because I genuinely felt I could accomplish more at the higher weight. Reaching a career-high within a year of that decision makes me all the more confident I had made the right choice.

In 2023, I qualified for the World Championships, had my best ever performance at a Grand Prix, won my third straight US national title, and am currently qualified to compete at the Pan-American Games and the Pan-American Championships. Those sound like the same thing, so what is the difference?

• A Pan-American Championship is a top level international sports competition between athletes or sports teams representing their respective countries within their region, being the Pan-American region. Typically these championships are recurring, the most common format being annual.

• The Pan-American Games is a continental multi-sport event in the Americas featuring summer sports, in which thousands of athletes participate in a variety of competitions. The competition is held among athletes from nations of the Americas, every four years in the year before the Summer Olympic Games. It’s the oldest continental game in the world.

It is a huge opportunity to be able to compete at both by the end of this year. The Games are in October and the Championships are in November. So how am I preparing for these events? Well first order of business, my sponsor provided me with enough SR CarnoSyn^® sustained release beta-alanine tablets to help fuel my endurance and speed my recovery through the rest of the year. SR CarnoSyn^® serves as the backbone for all of my training and competition-prep needs.

Judo never has an off season and I personally feel at my best the more often I compete. So, I signed up for one tournament every month leading into October and November. July is the Guayaquil Open, August is the Zagreb Grand Prix, and then I will compete in the Baku Grand Slam in September. Competing often helps keep my weight low and my mentality “tournament ready”. I have given myself roughly 3.5 weeks in between each tournament. The first week is recovery focused. The second week is strength focused, the third week cardio focused, and the last few days leading into the tournament are for strategy (opponent prep and study) plus technical work.

This is a strategy I have been fine-tuning for 6 years of high level international competition and I take pride in knowing my body down to a science. As I age, accumulate injuries, and continue in my career, I will update my regiment as to what to fit these new scenarios. I am of course one person, a woman, 26, 180lbs, 5 ‘7, so not everything I do will necessarily be ‘best’ for every person/body. I only hope that I can at least inspire other people to write down the fascinating ways their body responds, maybe try some of my own strategies, and use this to improve both their athletic careers and overall health.

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The post Prepping for the Panam Games and Panam Championships appeared first on CarnoSyn.

Now Trending in Sports Nutrition Topics

Now trending in sports nutrition topics are plant-based diets, personalized nutrition, gut-health, and functional nutrition. These sports nutrition trends are not new, but there are specific components that have a bit of a modish twist.

1. Plant-based diets. Plant-based diets are certainly not new, but more people are becoming vegan, vegetarian, or flexitarian for new reasons. Whether they’re chasing a new PR, looking to improve recovery, or eliminating meat for medical reasons, many professional athletes are outspoken about the benefits they’ve experienced after switching to plant-based diets.
2. Personalized nutrition. While personalized nutrition is not a new trend, it has become more readily available. This particular market is anticipated to triple in size by 2030. Customizable wellness solutions are designed based on individual fitness goals, age, biomarkers, and eating habits. It’s no wonder this trend is on its way to becoming the norm rather than the exception.
3. Gut-health. Over the last couple of years, a significant point of focus has been the role of gut health in promoting strong immunity. However, foods and supplements that fuel a healthy gut microbiome will continue to dominate due to the multi-systems benefits. In fact, research has shown a connection between the gastrointestinal (GI) system and brain health, for example. The enteric nervous system which is responsible for governing the GI system is often referred to as the body’s “second brain” because it is actually capable of functioning independently from the central nervous system. The intricate network of neurons connecting the brain and the gut can positively or negatively impact cognitive functioning, anxiety levels, and overall mental health.
4. Functional Nutrition. More emphasis continues to be placed on foods and products that provide multiple benefits. Functional foods not only include nutrient-dense whole foods like fruits, vegetables, and nuts, but also supplements like vitamins, and minerals that provide multi-system support. Athletes are no longer seeking muscle and bone health, but brain and mood support, healthy immunity, gut health, and anti-aging solutions.

Top Priorities for Nutritional Supplements

While trends may come and go, the top priorities for nutritional supplements remain consistent. First, when seeking out optimal sports nutrition, athletes want quality, clean ingredients they can trust. This includes non-GMO, vegan supplements that are banned substance-free, and gluten-free. Above all else, it’s about getting the most out of nutritional supplements by finding products that actually work.

CarnoSyn^® is the nutritional supplement that touches every trend. As the go-to ingredient for sports nutrition formulations, CarnoSyn^® beta-alanine helps athletes build better muscle, faster. Boosting carnosine levels by supplementing with beta-alanine helps athletes gain focus, energy, and strength. The sustained release formulation, SR CarnoSyn^®,  is clinically proven to benefit the body in multiple ways, such as mood balancing, muscle functioning, and supporting brain, bone, and heart health. To find the sports nutrition that’s right for you, visit the CarnoSyn^® Verified page. Here you can browse the list of CarnoSyn^®-Verified Brand Partners and find the beta-alanine products that provide the optimal dose at the best time. This list will also provide you with the sites and locations for purchasing CarnoSyn^® directly.

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