Living an active life is vital for overall health and is the best way to build skeletal muscle. People are best able to improve their muscle mass by performing the right exercises and eating particular foods. Taking a supplement along with a healthy regime could help the goal of gaining more muscle a reality.
Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance and weight.
Taking a beta-alanine supplement may also help this process. Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance.
Additionally, beta-alanine may help increase muscle mass if a person is following an exercise program.
What the studies say?
In a study with the US National Library of Medicine National Institutes of Health, the effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players was analysed.
The study involved 22 college wrestlers and 15 college football players who participated in the double-blind, placebo-controlled study.
The study concluded that subjects who took the beta-alanine supplement achieved more desirable results on all tests compared to those on the placebos.
The wrestlers, both placebo and supplement, lost weight, however, the supplement group increased lean mass. The supplement group gained an average 2.1 lbs lean mass.
The study said: “Beta-alanine appears to have the ability to augment performance and stimulate lean mass accrual in a short amount of time.”
Eating a balanced and healthy diet is key to staying fit and gaining muscle. Rest also plays an integral part in building muscle.
By not letting each of the muscle groups rest, a person will reduce their ability to repair.
It’s important to speak with your GP if embarking on any new supplements for muscle gain.