Beta-alanine, a naturally occurring amino acid in protein-rich foods such as poultry and beef burst onto the cycling scene as a sports supplement after a study of 25 cyclists showed that those who took it for four weeks improved performance by 13 percent. More recently, riders who took six grams a day for four weeks increased time to exhaustion by more than 12 percent. Beta-alanine works as a buffer, reducing stress on muscles to help them fire and recover faster, says exercise physiologists and nutrition scientist Stacy T. Sims, PhD.
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