Beta Alanine for Pregnant & Nursing Mothers
One of the most common questions we get in regards to workout supplements for expecting and nursing mothers is in regards to an ingredient in nearly every hydration and pre workout drink made, and that is Beta Alanine. Some web searches will immediately dismiss the amino acid stating it shouldn't be taken at all but to be very blunt about it, if that was the case, then you shouldn't eat any meat protein product of any kind during your pregnancy or while nursing! Yes, you read that correctly, no beef, chicken, fish, pork, NOTHING!
Lets go more in to this and understand what Beta Alanine is:
Beta-alanine, like other amino acids, is one of the building blocks of life. (Amino acids are used by the human body to make proteins that aid in growth, repairing tissue, breaking down food, and other bodily functions.) Beta-alanine is also a critical building block of carnosine, which has been studied and shown to improved brain health, heart health, muscle function, systemic protection, and bone health.
Athletes also see significant benefits related to performance, gains, recovery, and focus. When ingested, beta-alanine combines with naturally occurring histidine (an amino acid) to form carnosine, which acts as a buffer against a drop in pH and reduces acidity levels in the muscles during exercise. This reduction in fatigue makes beta-alanine beneficial to professional athletes and anyone looking to gain a competitive edge.
Top Food Sources of Beta-Alanine
While beta-alanine is naturally produced in the liver, it can also be acquired through the consumption of certain foods. For instance, meats like turkey, chicken, beef, pork, and fish are top food sources for beta-alanine, though trace amounts can also be found in other animal products like eggs, milk, and cheese. Below are examples of food sources where beta-alanine is found (and respective amounts).
| Food Source | Pound of meat providing a minimum daily recommendation of 3.2g of beta-alanine |
|
Beef |
2.5 lbs. |
| Pork | 3.4 lbs. |
| Lamb | 3.9 lbs. |
| Chicken leg | 3.5 lbs. |
| Chicken breast | 1.9 lbs. |
| Turkey leg | 3.2 lbs. |
| Turkey breast | 1.4 lbs. |
| Skipjack tuna, red meat | 1.9 lbs. |
| Yellowfin tuna, red meat | 7.9 lbs. |
| Black skipjack tuna, white meat | 0.8 lbs. |
| Black skipjack tuna, red meat | 7.2 lbs |
| Rainbow trout | 14.7 lbs. |
Beta-alanine is found exclusively in animal products (it’s concentrated in muscle and brain tissues), so individuals who eat a plant-based diet (one containing little to no animal foods) lack carnosine in their bodies. This makes it critical for vegans or vegetarians to supplement with beta-alanine to ensure healthy carnosine levels.
How much Beta Alanine should you have while pregnant or nursing?
Great Question. Studies found that to obtain optimal muscle-building results, scientists recommend a minimum daily dosage of 4 grams of beta-alanine per day consistently. Many bodybuilders and athletes should actually exceed this amount by a ways with an average of 6g-8g per day.
However, like many products and ingredients out there from sugar, to fats, caffeine and so on, women who are pregnant or nursing should limit their intake, and Beta Alanine is no different. Women who are nursing or pregnant should not exceed the 4g optimal amounts per day. Many pre workouts on the market are dosed with at least 4g in a single serving. So if you eat any meat based protein that day you have over done it. NutraBump Pre Workout lowers that dose to 2g per scoop and this gives moms the necessary allowance to enjoy protein rich means and not take in too much!
One thing to consider for nursing mothers though is that Beta Alanine, just like caffeine, can stay in a mothers system and milk for 2 hours after consumption and you should avoid breastfeeding for that time period after taking a pre workout. Caffeine is the bigger concern in this case but it is worth pointing out.
In Conclusion
Beta-alanine is a naturally occurring amino acid often used as a pre-workout supplement. It improves endurance, encouraging you to exercise harder. It will also treat any muscle pain you experience from the training session.
Beta Alanine is an amino acid that gives you great nutrition, and is present in meat based foods that are rich in protein. You consume it daily without even knowing about it and though studies are limited, it is unlikely that you have been told not to consume meat while pregnant or nursing.
Comforting right?
Still it is advised that you should always talk with your doctor about your specific situation. Every person is different and every situation is different so consulting your physician about your specific needs are best in every scenario.