Beta-Alanine is a beta amino acid that is used as a sports supplement because of its ability to improve performance. It is a non-essential amino acid that naturally occurs in the body and can be made by the body. It can also be obtained through dietary sources that include chicken, beef, pork, fish, and other protein rich foods.
The benefit of supplementing beta-alanine is that it can improve muscle endurance and delay muscle fatigue by increasing carosine levels within muscles. Carosine is a dipetide, which means that it is a combination of two amino acids; in this case they are beta alanine and histidine. Carnosine is found in high concentrations in skeletal muscles and the brain.
It works by absorbing the positively charged hydrogen atoms that accumulate when muscles are used. These H+ atoms increase the acidity within the muscle tissue. That’s what causes the burn you feel. By absorbing these H+ atoms, carnosine helps restore the body’s pH levels and thus decreases lactic acid buildup, which allows your muscles to work longer. Increased levels of carnosine can also improve immune function.
Many supplement manufacturers claim that beta-alanine can increase muscle strength, endurance, size, and overall performance. Beta-alanine powder can be purchased as a dietary supplement on its own, but often it’s included as an ingredient in other performance enhancing (pre-workout) supplements such as Jack3ed or 1 More Rep.
Beta-Alanine Side Effects
The only side effect beta-alanine is know to have is a tingling sensation of the skin, known as paresthesia. It can sometimes be accompanied by flushing as well. This is not dangerous and usually goes away within about 10 minutes. Beta-alanine is a safe supplement and has no long-term side effects.
Majority of users that review beta-alanine supplements seem to really like them. Most users claim a noticeable increase in muscle endurance and sometimes strength as well.
Most of the time the manufacturers of beta-alanine supplements use 1 gram as a serving size. You can take up to 5 grams before working out, but with this dose you may notice some pretty intense tingling. I recommend taking 3 grams before workouts to see results.
Overall, I do recommend beta-alanine as a muscle building/performance enhancing supplement for the following reasons:
1. It’s an inexpensive supplement
2. Most people see noticeable results
3. Its a safe supplement
You can purchase beta-alanine very inexpensive from NOW Foods or you can purchase a pre-workout supplement that includes beta-alanine. Most pre-workouts don’t tell you how much beta-alanine are in them, but my guess is about 1 gram, in most cases.
Best Beta Alanine Supplements:
My top pick for a Beta-Alanine only supplement is NOW Foods Beta Alanine Powder