Beta-alanine for vegan cyclists

Beta-alanine is an amino acid that can be supplemented to improve cycling performance, particularly during short bursts of intense exercise lasting longer than 30 seconds and shorter than 10 minutes.

It works by combining with histidine to form carnosine, which helps delay muscle fatigue and acidification during high-intensity efforts.

For cyclists, beta-alanine supplementation may be beneficial during interval training, which is common for improving power and speed.

However, it is not recommended for cyclists who are in an aerobic base building or recovery period of training, as their natural production of beta-alanine is usually sufficient.

To experience the benefits of beta-alanine, cyclists should consume 3.2 to 6.4 grams per day, spread out into smaller amounts throughout the day to minimize side effects.

It typically takes 2 to 4 weeks of daily supplementation to see results, and studies have shown sustained efficacy and safety for up to 6 months.

The most common side effect of beta-alanine supplementation is paresthesia, a tingling or itchy sensation on the skin, which is not dangerous and usually subsides within an hour.

Some studies have shown that beta-alanine can increase the length of time before muscle failure, allowing you to train for longer sessions and improve performance during races.
However, the effects can vary from person to person and require a period of consistent intake to be effective.

Please note that if you choose to supplement with beta-alanine, you may experience tingling on the skin, but this side effect is usually temporary and does not affect the effectiveness of the supplement.

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