Beta-alanine Supplementation& Foods to Boost Recovery Among Athletes

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Nutrition improves an athlete’s health and performance in many ways. Many opt for supplements to complement their diets and get the most out of their workouts. There are various food types that you can consume to boost carnosine levels in your muscle tissues.

Among Athletes

Why take Beta-alanine supplements?

Beta-alanine is naturally available in foods like fish and chicken. However, plant-based foods are likely to lack or have minimal levels of the compound. For this reason, you may want to take beta-alanine supplements. Taking a beta-alanine supplement offers many benefits to athletes. These include;

  • Energy boost 

Beta-alanine supplements will boost your energy levels, enabling you to perform better in workouts and sporting activities.

  • Improve protein levels

As an athlete, you require high protein levels for muscle growth and recovery. It may not be easy getting these from normal foods, and beta-alanine supplements can help you achieve this.

  • Promotes recovery

Beta-alanine nutritional supplements will furnish your body with essential nutrients to promote recovery. Beta-alanine and other compounds like zinc, magnesium, and vitamin B6 are all essential for recovery promotion.

Replenishing electrolytes

Doctors recommend drinking enough water to stay hydrated and maintain the right electrolyte levels. However, this may not be enough to fill the electrolyte gap after excessive sweating during workouts. Prolonged sweating will lead to electrolyte loss in your body, hence the need to take beta-alanine supplements.

Beta-alanine rich foods to aid in recovery

Nutrition plays a vital role in athletic performance. While there are many food choices, what you eat determines your energy levels and recovery. Examples of beta-alanine rich foods to aid in recovery include;

1. Turkey

Turkey is rich in niacin which aids in converting food into energy. Niacin also helps convert food into energy and build your DNA.

Also, turkey is high in beta-alanine and will boost carnosine in your muscles. It’s rich in proteins and vitamins and low in fats and will improve your overall health performance.

2. Beef

 Beef is high in protein, vitamins, and creatine. It helps prevent anemia and is high in carnosine. Make it part of your diet to improve your athletic performance. But, be keen on the type of cut; choose lean beef; it’s rich in protein, zinc, selenium, and B vitamins. Beef will also help lower your saturated fat and cholesterol.

3. Chicken

Chicken is believed to contain high levels of beta-alanine and carnosine. A few chicken pieces a day will supply your body with 1-2 g of carnosine. Chicken is also low in saturated fats and vitamins. Including chicken in your meals will improve your athletic performance and regulate your blood pressure.

4. Salmon

Salmon will supply your body with beta-alanine. It can be framed or wild but farmed salmon is believed to contain higher omega-3 content. It’s also high in saturated fat than wild salmon.

The bottom line

 Beta-alanine plays a vital role in athletic performance and recovery. Some foods contain high levels of this compound but may not meet your carnosine dietary needs. In this case, you should consider beta-alanine supplementation to boost your performance.


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