Does the idea of being capable of significantly greater power, precision, and speed sound awesome to you? How about in as little as a month’s time? If so, continue watching!

A randomized, double-blind, placebo controlled study published in the Journal of the International Society of Sports Nutrition found that supplementing with β-alanine for just 28 days worked better than a placebo at enhancing a very particular set of skills among elite soldiers.

But, before I get into the specifics, I wanted to offer you a little background on β-alanine.

β-alanine is a non-essential amino acid. When it’s combined with histidine, our bodies will produce the dipeptide molecule carnosine, which has been shown to aid exercise performance.

Soybeans provide 3 grams of alanine per cup, and soy flour provides 2 grams.

And given that 3 cups of soybeans are typically required to produce a single block of tofu, a quick calculation concludes that a standard 3 oz serving of the extra firm variety, which is 84 grams, would contain 2 grams of alanine.

You can also obtain alanine from various seeds, most notably sesame, as well as a significant amount from dried spirulina.

And that’s important for vegans to take note of; you see, beyond those options, you’re only going to find ample amounts of dietary alanine in animal products.

For example, 1 cup of chicken breast, 3 oz of turkey breast, and 3 oz of red meat all provide 2 grams of alanine each, while 3 oz of fish provides 1 gram, and milks, cheeses, and eggs provide alanine in varying amounts.

Now, with that preface out of the way, lets dig right into the focus of this video.

For 28 days, 20 healthy, young soldiers were provided either 6 grams of β-alanine per day or a placebo consisting of 6 grams of rice flour per day.

The soldiers were put through a series of tests both before and after the 28-day supplementation period. Testing involved a 4-kilometer run, 5 counter movement jumps, a 120-meter sprint while wearing 12-kilograms of gear, a 10-shot shooting protocol using their assault rifles that included planned misfires which required on-the-spot corrections, and finally a 2-minute mathematics test to assess cognitive function.

The researchers found that after 4 weeks on the β-alanine protocol the study participants had gained over 10% greater jumping power, over 23% greater marksmanship, and over 24% greater firing speed compared to the placebo group. However, the tested cognitive ability and 120-meter sprint velocity were both unaffected by the supplementation.

Thus, the researchers concluded that β-alanine supplementation could be beneficial to military personnel.

But, even if you’re unlikely to find yourself in combat, perhaps you’re a recreational shooter, an athlete, or both, and/or you simply like the idea of producing greater power, possessing greater precision, as well as being capable of greater speed.

If that’s the case, then your daily β-alanine intake is something for you to consider. And if you’re not getting enough from your diet, then you can add a supplement to top it up.

For those interested, I’ve linked in the description below to a bulk β-alanine product on Amazon that is also confirmed to be vegan.

Just one heads-up though, supplementing with β-alanine can lead to paraesthesia at higher doses, which is a “pins and needles” sensation. To mitigate this, you could divide your doses up each day into smaller 0.8 to 1 gram doses, or use a sustained-release product.

In any case, the paraesthesia is short-lived from my experience, usually lasting only 10-15 seconds from onset.

I also want to make it clear that I am NOT a doctor. You should consider discussing any supplementation with your physician. Just in case of potential drug interactions, etc. Especially at a dose as high as 6 grams per day.

Anyway, leave your thoughts and comments below.


Beta Alanine Powder by BulkSupplements

Beta-Alanine — A Beginner’s Guide – Healthline

β-alanine supplementation improves tactical performance but not cognitive function in combat soldiers

Beta-Alanine supplementation makes soldiers more deadly in combat

Food Sources of Beta-Alanine |

Foods highest in Alanine


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