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.