Beta Alanine

Read: Supplement Breakdown – Beta Alanine.

🕓 3 min read

WHAT IS BETA ALANINE?

Beta-Alanine is a non-essential beta amino acid, which means that the amino group is at the beta position from the carboxylate group. The greatest natural sources are carnosine rich foods such as chicken, beef and fish.

Beta-Alanine is also produced as a free-form supplement and is found in many pre workout and intra workout supplements.

WHAT DOES IT DO/WHY USE IT?

Beta-Alanine increases the concentration of carnosine in muscles. Carnosine scavenges reactive oxygen species, acting as a potent buffer against fatigue toxin production in working muscles.

Reduced fatigue toxin production allows muscles to perform more reps, more sets and do more work before fatiguing.

Combined with a sensible diet and workout regime, it allows you to train harder, for longer, and stimulate more muscle growth. It can also help increase performance for high intensity cardiovascular events such as sprinting and cycling.

WHEN DO I TAKE IT?

To take advantage of the fatigue toxin buffering effects of Beta-Alanine, it is best taken 20-30 minutes before working out. You may mix the powder with water, or with any other type of supplement, and consumed.

The clinically validated dose of Beta-Alanine is between 3-5 grams per day, taken in either singular or multiple dosages throughout the day.

WHICH ARE THE BEST PRODUCTS?

If you wish to start benefiting from increased endurance & train longer then it’s a good time to start supplementing with Beta Alanine. We’ve done the work for you & found the best supplements based on quality, price & versatility!

FAQ

Beta-Alanine allows you to train harder, for longer, and stimulate more muscle growth. It can also help increase performance for high intensity cardiovascular events such as sprinting and cycling. By increasing the concentration of carnosine in muscles.

Carnosine scavenges reactive oxygen species, acting as a potent buffer against fatigue toxin production in working muscles. Reduced fatigue toxin production allows muscles to perform more reps, more sets and do more work before fatiguing.

High dosages of beta alanine can cause a tingling/scratching sensation that some people don’t enjoy the feeling of. This process is completely harmless and fades over time.

It is safe in healthy populations at recommended doses. 3-5g per day.

The most important thing to remember about when to take beta-alanine is to dose every day—even on non-training days. The concentration of muscle carnosine builds over time. That’s why it’s crucial to supplement with it daily.