Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle’s tolerance of lactic acid (a by-product of high intensity exercise which is often a limiting factor of athletic performance).

Beta Alanine Dosage

Standard dose is 2-4g taken pre-workout.

Research suggests that supplementing daily with 2-4g over 4 weeks or more produces the most significant benefits in terms of muscular endurance

Beta Alanine Benefits

• Increased endurance
• Increased number of reps performed in the 8-12 rep range
• Some anti-oxidant benefits
• Increased lean muscle mass (study here).

Beta Alanine Side Effects

• Skin tingling
• Reduced levels of taurine in the body

Taurine is essential for cardiovascular function, it is therefore suggested that beta alanine is only taken pre-workout or cycled with 4 weeks ‘on’ and 2 weeks ‘off’.

Is Beta Alanine Safe?

Although beta alanine does have a number of potential health benefits, the concern over its influence on taurine levels in the body remains in regards to long term & everyday use.

Take only pre-workout or cycle daily use if this is a concern

Beta Alanine Stack

Goes well with creatine or caffeine for bodybuilding. Goes well with baking soda for endurance and increased lactic acid tolerance.