Episode Transcript
Speaker 0 00:00:00 Hello, my little sugar cubes. Welcome to the Fitness Manifest Podcast if
Speaker 1 00:00:04 You
Speaker 2 00:00:10 Side effects might include motivation, empowerment giggles, enlightenment, inspiration.
Speaker 0 00:00:17 Welcome to the Fitness Manifest podcast. I'm Coach Theresa, your virtual personal trainer, teaching you how our bodies work so you can reach and maintain your ideal body and fitness goals. It's been a while since my last episode because we all need breaks now and then. But I am super excited to say that during my hiatus, I was able to complete a pre and postnatal certification. So if you're expecting or you just gave birth and wanna work together, email me at fit manifest theresa gmail.com or message me on Instagram at Fitness Manifest. You're also gonna wanna follow me on Instagram and TikTok for exercises that will be safe during your recovery. So now going back into the supplement series that I kind of teased in the last episode, I wanna continue that and this time I wanna teach you about Beta alanine. It's a supplement that will help you postpone that muscle burning feeling that you get in your workout.
Speaker 0 00:01:20 And it's really hard to like push through that feeling when your muscles are burning and they're tired. So if you are able to postpone that muscle burning feeling, you'll have a much stronger and longer workout, and you'll be able to reach your goals faster. So let's start with the deep dive. Beta alanine is a non-essential amino acid that can be found naturally in the liver. The body uses beta alanine and combines it with another amino acid called histidine to create carine. Carine is a buffer that leads to reduction in lactic acid, which improves athletic performance in activity lasting up to four minutes. So if Carine is a molecule that your muscles actually use to prevent acidity, why not just supplement with Carine? Simple. It's that Carine isn't easily digestible. Beta alanine, on the other hand, is easily digestible because it's a smaller molecule and will connect with histidine, which is already in your body to make carne scene.
Speaker 0 00:02:23 Supplementing with beta alanine, which is low in your muscles, has been shown to elevate Carine levels by 80%. Histidine levels are normally high in your muscles already, so you don't have to supplement with it as well. So how does this whole process actually look like within your muscles? When you're exercising, your muscles break down glucose into lactic acid, which breaks down further into lactate and produces hydrogen ions. The hydrogen ions is what gives your muscles that infamous burning feeling. You get mid exercise. Not only does the accumulation of hydrogen ions make your muscles ache, but they also cause them to fatigue. Fatigue also prevents your body from breaking down new glucose molecules, which leaves your muscles without enough energy to contract or work. So if you had a way to delay that muscle burning and fatigue, you'd be able to perform longer and burn more calories, which is why beta alanine supplementation can be so helpful.
Speaker 0 00:03:27 The other benefit of supplementing with beta alanine is that it's often combined with other supplements, including sodium bicarbonate and creatine. Sodium bicarbonate, orreal old baking soda enhances exercise performance by reducing acid in your blood and muscles. Creatine helps high intensity exercise performance by increasing a T p availability. At t p is just energy. It's what your body uses to create muscle contractions. And if you wanna learn more about creatine, check out episode number 40. Even older adults can benefit from beta alanine. Some studies have shown that supplementing can help reduce fatigue in this population with less fatigue. These folks can maintain a higher level of independence and be able to move freer and easier. If you're okay supplementing in powder or pill form, find a brand that doses between four and six grams of beta alanine to get the most improvement in your workouts. Luckily, most powder forms won't have a taste unless it's mixed in a pre or postworkout powder.
Speaker 0 00:04:40 And then it might have a sweet flavor. So if you're into sweets, it's good news for you if you'd rather supplement the natural way. The top food sources of beta alanine are meat, poultry, and fish. Now, if you're wondering, are there side effects of taking beta alanine? The biggest one is some temporary itching or tingling of the skin, which is typically you'll feel it on like the neck, the shoulders, or the arms. This is just your nerves being really active and giving you that sensation. So while it's technically harmless, it can be unnerving and kind of weird. So if you're feeling itchy or tingling, reduce your dosage to around 800 milligrams instead of the recommended four to six grams. Now, if you're pregnant or breastfeeding, there isn't a whole ton of information to see if beta alanine is safe. Specific commercial products like Carin and Natural Alternatives, internationals have claimed to say that their products are safe to use for up to 12 weeks.
Speaker 0 00:05:48 But always do your own research and talk to your doctor. And now it's time for the manifest challenge. For this episode, I challenge you to take Beta Alanine for at least two months and see what results it gives you. I personally use pre gym Active like Gym with a J because it's special, um, because it contains beta alanine and cine. But you could use whatever brand you want. I just suggest finding a pre or postworkout powder or shake that combines at least beta alanine, creatine, and or sodium by carbonates. So you have the best feeling workouts and you save money buying one supplement instead of two or three. If you have any questions, message me on Instagram at Fitness Manifest. And that's it for this episode of The Fitness Manifest Podcast. I'm your host and coach Teresa Su. And join me next episode to learn the difference between amino acids and protein powder. Bye
Speaker 1 00:06:53 Teresa.
Speaker 2 00:06:57 Side effects might include motivation, empowerment, giggles, enlightenment, inspiration.
