If you take this sports supplement, you will be able to train harder. And heavier training will lead to muscle growth and strength. And the more muscle and strength you have, the faster your physique will improve. It sounds tempting and familiar. This is exactly how pre-workout sports nutrition is advertised. Nowadays, most pre-workout complexes contain beta-alanine, or present it as the main component. According to the labels, it increases strength, power, and endurance during strength training, running, and most sports. On the other hand, skeptics argue that it only helps in sports where you need to run fast: football and basketball, but it is useless for strength training. They also warn that there isn't enough research on the drug yet to say how safe it is. Who is right? Beta-alanine is generally accepted to help you do more sets and reps during a workout and is effective in HIIT training, but it does not increase strength. Let's talk about what beta-alanine is for, its beneficial and side effects, and the best way to take it.
What is beta-alanine?
Nonessential amino acid . This means that it is not necessary to consume it with food, because the body is able to synthesize it from other amino acids. (Amino acids that the body cannot synthesize are called essential - the body receives them only from food). Our body uses beta-alanine to create a chemical compound called carnosine, found in the muscles and brain. This compound is formed by combining beta-alanine with the essential amino acid, L-histidine. One of the main functions of carnosine in muscles is related to the regulation of acidity levels.
During the process of frequent repeated contractions, the muscles become more and more acidic. This, in turn, impairs the muscle's ability to contract until the muscle completely loses its ability to contract. This is one way to explain how muscle fatigue occurs. Carnosine inhibits this muscle acidification process, thereby increasing the amount of work the muscles are able to do.
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Menopause is the process of natural decline of reproductive function. Normally, it occurs at the age of 50-55 years.
Despite the fact that all processes during menopause are physiological, women experience them quite hard.
Changes occur in all systems of the body, this is accompanied by many unpleasant symptoms.
To make you feel better, many drugs, hormonal and herbal, have been created.
All changes in the body during menopause are associated with a decrease in the synthesis of estrogen, the main sex hormone in women. As a result, the follicles in the ovaries do not mature, the secretory activity of the gonads decreases, and the woman loses the ability to conceive.
The main changes concern the sexual sphere, but the changes that occur affect the activity of other systems: digestive, bone, nervous.
- Changes in the ovaries. Due to decreased estrogen synthesis, the ovaries gradually cease to function. At the beginning of menopause, there are still follicles in them, but there are very few of them. However, the possibility of getting pregnant remains. Gradually, the ovarian tissue is replaced by simple connective tissue, the organs decrease in size and dry out.
- Changes in the uterus. The uterus initially enlarges slightly, and the endometriotic layer thickens. Then the organ shrinks, the muscle tissue of the uterus is replaced by connective tissue, and contractile function is lost. Gradually, the uterus becomes overgrown, and the fallopian tubes atrophy.
- Vaginal changes. Due to a decrease in the secretory function of the glands, the secretion of lubricant decreases. The vagina becomes dry, its walls become thinner, and elasticity decreases. Increased fragility of blood vessels appears, which leads to bleeding during sex. The acidity of the microflora changes, immunity decreases.
- Changes in the cardiovascular system. Of course, the heart and blood vessels themselves remain unchanged. However, low hormonal levels lead to slower metabolism. During menopause, blood clotting increases and lipid metabolism is disrupted. Therefore, the risk of atherosclerosis, varicose veins, stroke, and heart attack increases.
- Changes in the nervous system. Perhaps the nervous system suffers the most from the symptoms of menopause. A woman perceives the restructuring of her body as severe stress; she worries that she cannot lead a full sex life. Also, changes in appearance that are not for the better cause great suffering: sagging skin, excess weight, deterioration of hair condition, etc.
Changes in a woman’s condition during menopause are called “menopausal syndrome.”
A woman is particularly concerned about hot flashes, during which she feels a feeling of heat and redness of the skin. The flush lasts for several minutes, then chills set in, and the woman feels a loss of strength. Such attacks can be repeated up to 30 times a day. The appearance of hot flashes is a consequence of disruption of the thermoregulation center.
One of these drugs is Klimalanin, its active ingredient is the amino acid beta-alanine.
Amino acids are substances that are the “building blocks” for protein. That is, without amino acids, protein synthesis is disrupted. Amino acids help transport nutrients to tissues.
A woman needs amino acids for:
- maintaining the beauty of skin and hair;
- normalization of mood;
- good night;
- maintaining muscle mass;
- sexual activity.
Beta-alanine is an amino acid that is involved in many processes: restoration and increase in muscle mass, improves brain function, and has a positive effect on hormonal levels.
This property determines the widespread use of beta-alanine during menopause. The substance blocks the synthesis of histamine, which is the main “culprit” of hot flashes.
The amino acid also prevents sudden dilatation of blood vessels, reduces fever, and reduces sweating.
The drug Klimalanin is a non-hormonal anti-menopausal agent. Refers to plant estrogens. Its properties are similar to hormonal drugs, but, unlike hormones, it does not have a harmful effect on the body.
The main active ingredient of Klimalanin is the amino acid beta-alanine. This acid is produced by the body in youth; with age, its synthesis decreases significantly.
The medicine reduces histamine synthesis, but does not have an antihistamine effect. Klimalanin reduces the manifestation of autonomic reactions during menopause: hot flashes, heat, sweating.
The medicine also relieves fatigue, increases performance, improves memory and concentration. Usually the drug is well tolerated and does not have a negative effect on the liver, heart, or kidneys.
A good effect is achieved by using Klimalanin together with cardiac medications. This reduces hot flashes, restores normal heartbeat, and stabilizes blood pressure.
Indications for the use of Klimalanin are:
- hot flashes during menopause;
- increased fatigue, apathy;
- nervousness, depression;
- decrease in muscle mass.
The drug is prescribed not only to women after 50 years of age, but also at a younger age with artificial menopause that began as a result of surgery.
Contraindications
Contraindications for the drug are minimal:
- hypersensitivity to the components of the drug;
- gluten intolerance;
- childhood.
You should not start taking the drug before the onset of menopause symptoms.
Side effects
Side effects are expressed in allergic reactions such as skin itching, urticaria, Quincke's edema. There were no cases of anaphylaxis while taking the drug.
There is also no data on overdose and interactions with other drugs.
To avoid negative reactions, do not exceed the recommended dosage and take the drug together with other similar drugs.
Sometimes after using large doses of the drug, a tingling sensation may occur in the fingers. This is a normal phenomenon when taking amino acids; there is no need to discontinue the drug. To reduce tingling sensations, it is recommended to take Klimalanin together with glycine.
Dosage
Climalanine comes in tablets, each containing 400 mg of beta-alanine.
The tablets should be stored away from direct sunlight at a temperature not exceeding 26 degrees, in places inaccessible to children. The drug is a prescription drug.
Analogs
Klimalanin has analogues. However, these drugs contain a different active substance, but are analogues in their mechanism of action.
Analogues of the product:
- Mastodinon.
- Qi-clim.
- Remens.
- Klimadinon.
- Trioginal.
The average price of the drug is 420-470 rubles.
You should not prescribe the drug yourself; before use, you should consult your doctor. It is advisable to donate blood to check hormone levels, and also do blood biochemistry to find out what substances are missing in the body.
Why do you take beta-alanine?
There are several mechanisms that lead to muscle fatigue during exercise. However, high acidity is one of the most powerful. Reducing acidity significantly increases productivity. Beta-alanine is a popular sports supplement because the body converts it to carnosine, which is stored in the muscles, which reduces the acidity of muscle tissue, increasing the amount of work until exhaustion occurs. This mechanism is similar to the action of sodium bicarbonate (baking soda). It is highly alkaline (high Ph) which helps it counteract increased acidity (low Ph) in the muscles during exercise. Beta-alanine is much better than sodium bicarbonate from a practical standpoint because it doesn't upset your stomach and doesn't require you to ingest huge amounts of baking soda to have any effect. The question arises: why not take carnosine in its pure form? Because when taken orally, carnosine does not reach the muscles unchanged. It breaks down into 2 components: beta-alanine and L-histidine, which are reassembled into the carnosine molecule. In addition, our body always has enough free L-histidine. What's missing is extra beta-alanine. This is why it is taken as a sports supplement, and not carnosine or L-histidine alone.
Beta-alanine: in bodybuilding and sports
Beta-alanine is actively used in sports. It acts as a muscle tissue buffer, so it is useful for athletes who engage in anaerobic (strength) exercise. By increasing endurance and performance, the amino acid improves the quality of training and has a positive effect on muscle growth.
the beta-alanine supplement were noted :
- neuromuscular fatigue occurs more slowly;
- additional strength and energy appear for long-term workouts (therefore it is often included in pre-workout complexes);
- eliminates muscle pain after sports;
- recovery from injuries is accelerated;
- slight weight loss due to increased performance.
It is worth noting that for athletes, cyclists, and swimmers, the nutritional supplement is absolutely useless. Also, the substances are harmless and do not affect the hormonal composition of the blood (cortisol, testosterone).
Coenzyme Q10, taurine and arginine help support the body during heavy physical activity.
What are the benefits of beta-alanine?
The main effect is an increase in muscle endurance, and also, in part, an improvement in physique. It is believed to have some health benefits, but many studies on this subject are still too preliminary to draw definitive conclusions.
For example, it is widely recommended during menopause in women. Helps cope with the number and severity of hot flashes (unreasonable heat and sweating), headaches and migraines. The most famous drugs: “Cyclin-alanine”, “Klimalanin”.
Beta Alanine and Muscle Endurance
In terms of improving muscle endurance, it is really effective. But, like all sports supplements, it is not some kind of miracle molecule. Some of the best evidence in its favor is a study conducted by scientists at Nottingham Trent University in 2012. They analyzed 15 detailed studies over the past 6 years. And they concluded that beta-alanine increased muscle endurance by 2.85% for exercise durations of 1 to 4 minutes (a duration that is more common in Crossfit, supersets, etc.). According to their findings, it had no effect on exercises that lasted less than 1 minute and did not significantly improve performance on exercises that lasted more than 4 minutes. That is, it is not particularly useful for relatively short or long loads. This is why most weightlifters take beta-alanine and creatine together, which significantly improves performance up to 60 seconds and is effective from 60 to 240 seconds. In this way they “insure” themselves for all occasions. When you're doing fewer than 15 reps, it's unlikely that a set will last longer than 30 seconds. So beta-alanine won't have much of an effect unless you're doing supersets or sets of 25 or more reps. Here are data from a study from the University of New Jersey in 2008. Eight 20-year-old men trained in the following programs for 4 weeks:
- Consumed 4.8 grams of beta-alanine every day for 30 days.
- They took a placebo every day for 30 days.
We trained 4 times a week for 8-10 repetitions per set. The study regularly monitored one-repetition maximum (1RM), as well as the average number of repetitions and weights lifted during each workout. When the researchers calculated the results, they found that taking beta-alanine allowed them to do an average of 22% more repetitions and lift 18% more weight per workout, compared to the placebo group. This means that even though the guys tested did sets of no longer than 30 seconds, taking the supplement still helped them complete more training. The researchers didn't measure muscle growth, but it's likely that athletes taking beta-alanine would have better results. It's all about strength endurance. How does beta-alanine affect more traditional sports such as cycling? Scientists from Oklahoma State University conducted a study with 22 young women. They were divided into 2 groups:
- The first group consumed 3 to 6 grams of beta-alanine per day.
- The second group consumed a placebo.
The study lasted for 28 days. They found that women who took the supplement were able to cycle 2.5% longer than those who took a placebo.
Effect on muscle growth
There is some evidence that it slightly promotes muscle growth. A good example of this is a study conducted by researchers at the University of Oklahoma. 45 men were divided into two groups:
- The first group consumed 6 grams of beta-alanine per day.
- The second group took a placebo.
Both groups did 3 HIIT workouts per week on a stationary bike for 6 weeks. By the end of the study, the beta-alanine group gained 1 kg of lean muscle mass. The placebo group gained nothing. There have been many other studies, all of which have seen an increase in muscle mass with beta-alanine. This does not appear to be a by-product of higher performance. It's not entirely clear why, but it may slightly increase muscle growth.
What is the effective dosage of beta-alanine?
Clinical studies have shown that a positive effect occurs when taking from 2 to 4.8 grams . Dosage 4.8 is slightly more effective than 2, but no difference is noticeable when taking the supplement every day. As with creatine, beta-alanine also likely has a “loading phase” that allows carnosine to accumulate in the muscles. It is also important to note that with a large volume of strength training, the dose should be maximum - 4.8 g.
Directions for use and contraindications
All information about the mechanisms of action is contained in the instructions for use of Cyclim alanine. Prices and reviews can be found at the pharmacy. On average, the drug costs 300−400 rubles. One package contains 40 tablets.
It is better to calculate the drug dosage regimen from your doctor , since much depends on individual characteristics. So, with frequent hot flashes, it is permissible to drink up to three tablets per day. The course of treatment should last at least a month. If necessary, it will be extended. The usual dose is 1 tablet per day. It is better to take it at the same time every time. The tablets are taken without reference to meals.
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The price of Cyclim alanine is low, and this makes the drug accessible to most women. It has no special contraindications, except for individual intolerance.
It is not recommended for use during pregnancy and breastfeeding, as there is no clinical data on its effect. Any combination of taking Cyclim Alanine with other medications should be discussed with your doctor.
Side effects manifest themselves in the form of local allergic reactions: itching, burning, redness of the skin. Rarely, paresthesia occurs in the extremities. With this disorder, the woman feels mechanical irritation of the skin (goosebumps, tingling, etc.).
Cases of drug overdose are unknown. The medicine does not have a depressant effect on the central nervous system, does not interfere with driving a car or work where it is necessary to operate complex mechanisms. Available from pharmacies without prescription. The drug has no analogue. This is a completely unique development.
What results should you expect?
As with all supplements, don't expect too much from beta-alanine. You should always remember that it is not sports nutrition that creates a beautiful athletic figure, but systematic training and proper nutrition. Still, you can expect the following:
- Slight increase in training volume.
- Slight increase in performance when you perform supersets.
- Slight increase in muscle growth (not as pronounced as with creatine).
It is clear that this all does not sound very impressive, but it really is so. There is no need to conclude that you should not take this dietary supplement. This means you shouldn't take ONLY beta-alanine if you want to see serious results. The same can be said about most natural dietary supplements. Each individually is not impressive, but when taken together you will notice a cumulative effect. For example, if beta-alanine can increase performance by 3%, then when combined with other ingredients you will achieve a 10% increase. And this will be reflected in the results, provided that you train properly and eat well.
Reviews from doctors and patients about the drug
If there are no serious hormonal disorders, and menopause makes itself felt with hot flashes, rapid heartbeat, weakened condition, temperature changes without pathology, in most cases Qi-Clim Alanine is prescribed as an independent remedy. It not only relieves the above symptoms, but also improves metabolism, increases performance and endurance due to the high concentration of beta-alanine. It is worth noting that this amino acid is part of sports nutrition, which is used to increase metabolism and increase energy production.
Experts also have a positive attitude towards the product because it has no special contraindications. Along with its effectiveness, it in no way puts a strain on the kidneys, liver, or cardiovascular system. And most importantly, the dietary supplement acts not only on the periphery, but also eliminates the very cause of hot flashes - it prevents disruption of heat exchange processes.
According to statistics from the Evalar company, 87% of women who took the drug in consultation with specialists noted its positive effect on relieving menopausal symptoms. Female representatives also note in reviews on thematic forums that hot flashes disappear, sweating decreases, and chills and pain in the heart are not overcome. Women talk about, if not complete relief from these symptoms, then about a significant reduction in them. Basically, everyone who takes the above-mentioned drug notices its effect after just a week of use.
In addition to eliminating the above symptoms, women write in their reviews about a general improvement in well-being, the establishment of emotional balance, increased performance and a feeling of lightness during this period. This remedy does not lead to weight gain and addiction. It does not cause side effects and is affordable.
What causes the tingling sensation?
About 15 minutes after taking beta-alanine, you will feel a tingling sensation on your skin. Usually around the face, neck and arms, but can occur anywhere else. The technical term for this is paresthesia , but most people call it "beta-alanine tingling . Although this is not entirely pleasant, it is absolutely harmless. This occurs because this amino acid is a neurotransmitter and binds to nerve cells. Which causes tingling sensations for 30-60 minutes. The effect decreases after about 2 weeks of use, but very rarely disappears completely. If there is no tingling sensation, this does not mean that beta-alanine does not work for you. Small doses of 400 to 500 milligrams usually do not cause noticeable tingling. A large dosage - from 2 to 5 grams, always causes a tingling sensation. So if you take a supplement that contains high amounts of beta-alanine and you don't get any tingling sensations, it's likely the label is misleading. Some people find this effect unpleasant at first, but over time most people begin to like it.
Beta-alanine: for menopause for women
Beta-alanine is necessary for women during menopause. Despite the fact that it is synthesized by the body, with the onset of menopause it becomes insufficient for the female reproductive system. Deficiency of this substance leads to metabolic disorders and nervous system disorders.
Beta-alanine helps women combat the following unpleasant menopausal symptoms:
- insomnia;
- heat;
- depression, mood swings;
- increased sweating;
- a sharp increase in excess weight;
- attacks of weakness and decreased performance.
In addition, the amino acid is an antioxidant and removes free radicals and ensures the normal course of chemical reactions in nerve cells. This is a natural substitute for hormonal drugs that is absolutely safe for the female body.
Nutritional supplements with beta-alanine are well tolerated by patients; they do not affect the functioning of the circulatory system and do not provoke the development of heart and vascular diseases. Unlike many drugs, when taken for a long time, β-alanine does not cause drowsiness or loss of concentration.
Side effects
Apart from tingling sensations, beta-alanine has no other side effects. But one thing to remember is that it is carried into cells by the same protein as another amino acid, taurine. Theoretically, too much beta-alanine in the body can reduce the amount of taurine in cells. However, when we look at studies at standard clinically effective doses (2-5 grams), it does not result in any significant loss of intracellular taurine. All of this can happen when you take too high a dose of beta-alanine.
Application and features of Qi-Clim Alanine
Qi-Klim Alanine is an absolutely natural, non-hormonal drug for menopause, belonging to the group of dietary supplements. Produced by the manufacturer Evalar, which occupies a leading position in the production of dietary supplements in the domestic market and is in demand even abroad. The basis of the drug is 100% amino acid - beta-alanine.
In the early stages of menopause and during artificial menopause, this medication is able to prevent the occurrence of hot flashes; in later stages or in case of too severe menopause and hormonal imbalance, it can significantly reduce the number and frequency of these uncomfortable sensations. In addition to hot flashes, dietary supplements help cope with other consequences of thermoregulation disorders - chills, sudden changes in temperature, increased heart rate, menopausal neuroses, irritability, hyperhidrosis (increased sweating)
This remedy is prescribed either alone or in combination with Qi-Clim Vitamins for women 45+, which contains Cosimifuga extract, which effectively models the effect of the estrogen hormone. The deficiency of this particular female hormone during the decline of reproductive function leads to a number of disorders in the body and causes unpleasant symptoms. Those. These two drugs in combination show high anti-menopausal results, in particular in the fight against hot flashes.
Main conclusions
Beta-alanine is an amino acid that increases the level of carnosine in muscle tissue, which prevents muscle acidification during intense exercise, which reduces fatigue and improves performance. Beta-alanine is most effective for intense exercise lasting 1 to 4 minutes, such as HIIT and CrossFit. It also directly increases muscle growth slightly. The only side effect is a temporary tingling sensation on the skin 15 minutes after use. This is caused by an effect on the nerve receptors of the skin and is completely safe. Women often use it during menopause to reduce the number and severity of hot flashes, headaches, and improve mood. All things considered, beta-alanine is a worthy supplement, especially when combined with well-known performance enhancers like creatine and citrulline. You are unlikely to notice any effect from taking beta-alanine alone, but taking several supplements together will produce a pronounced cumulative effect.
Good luck
Amino acid preparations
Women often turn to drugs with Beta Alanine because they have virtually no side effects and do not cause such a blow to the body as, for example, hormone therapy. Such drugs are not addictive. You can take other medications during treatment, which is very convenient. The drugs do not cause drowsiness.
Amino acids reduce the likelihood of kidney stones and balance carbohydrates. Can be taken by patients with liver problems.
Preparations with Beta Alanine:
- Dietary supplement Beta Alanine. It is produced by the following manufacturers: Beta-Alanine Powder, All Nutrition Beta-Alanine.
- Klimalinin. This is a remedy aimed at combating menopausal symptoms. Active substance - Beta Alanine.
- Qi-klim Alanin. This is a Russian medicine containing Beta Alanine.
Let's look at drugs with Alanine for menopause in more detail.
dietary supplements
Preparations containing the amino acid include Beta-Alanine Powder. The package contains 75 servings of dietary supplements.
You can also purchase All Nutrition Beta-Alanine brand products. They produce dietary supplements with amino acids and vitamin B6. The product fights menopausal symptoms.
OLIMP is a biocomplex that, in addition to the main component, contains vitamin B6, sodium, silicon and more. The complex facilitates hormonal changes.
These products are sold in city pharmacies. A prescription is not needed, but it is still recommended to consult a doctor.
Klimalanin
Climalanine helps with hot flashes. It affects skin vasodilation, which helps relieve hot flashes and headaches during menopause.
You need to take one or two tablets every day. The course lasts 10 days until the symptoms go away. The drug does not cause addiction, nor does it cause drowsiness. No overdoses have been reported. The price varies from 800 to 1300 rubles in Moscow.
Qi-klim Alanine
Qi-Clim Alanine during menopause helps to cope with hot flashes, reduce their intensity and reduce sweating.
You need to take 2 tablets once a day before meals. The course lasts a month or more. Before use, you need to take a recommendation from your doctor. No side effects were found. In case of overdose, treatment is symptomatic. Reviews of Beta Alanine for menopause will be available below.
Indications for use of beta-alanine
Beta-alanine should be used by women whose menopause is quite severe and requires additional drug treatment. Among the indications for taking amino acids are:
- Frequent hot flashes.
- Increased sweating, night sweats.
- Weak immunity, frequent infections, colds and other diseases.
- A state of general weakness, fatigue, depression.
- Distraction of attention, memory deterioration, decreased performance.
