{"id":15306,"date":"2024-07-03T17:59:21","date_gmt":"2024-07-03T17:59:21","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15306"},"modified":"2024-07-05T15:10:35","modified_gmt":"2024-07-05T15:10:35","slug":"andrew-huberman-beta-alanine-protocol-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/","title":{"rendered":"Andrew Huberman &#8211; Beta Alanine Protocol [2024]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I personally use it to help with recovery and general aches and pains, as it has a noticeable effect as an anti inflammatory. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Benefits of Beta-Alanine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to Andrew Huberman and some of the guests he has had on his podcast, including Andy Galpin, beta alanine can:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Increase muscular endurance:<\/strong><\/li>\n\n\n\n<li>Beta-alanine helps to delay and reduce muscular fatigue. Beta alanine increases the amount of carnosine in the muscles. In turn, carnosine acts as a buffer, maintaining an optimal muscle ph\/acidity and ensuring that muscles act and function optimally. Supplementation of beta alanine can increase carnosine concentrations, which in turn can buffer the effect of lactic acid on muscular endurance. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise Performance <\/strong><\/li>\n\n\n\n<li> Via the same mechanism &#8211; increased muscle carnosine, beta alanine can improve performance in exercises that involve repeated high intensity exertions, like sprints and weightlifting. Beta alanine can also improve endurance and therfore performance in field sports like soccer and rugby.<br>There is also one study, showing that beta alanine supplementation improved 10km running performance. See study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6092497\/\">here<\/a>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise Recovery<\/strong><\/li>\n\n\n\n<li>By limiting muscle acidity, beta alanine can reduce muscle soreness and improve recovery.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Beta Alanine Daily Dosage and Timing<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Andy Galpin, a Huberman Lab podcast guest, recommends taking 2-4g of beta alanine per day. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">beta alanine needs to be taken for several days before you experience significant benefits. I.e. there is a loading phase.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beware of the beta alanine tingles, which can feel uncomfortable.  Start with 1g dosage and build up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Other interesting effects of Beta Alanine<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beta alanine can also reduce anxiety (study <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20099004\/\">here<\/a>).<\/li>\n\n\n\n<li>Beta alanine is an anti inflammatory (study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9961614\/\">here<\/a>)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,1677],"tags":[168263339,784152946,10292957,34918026],"class_list":["post-15306","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-nutrition","tag-andrew-huberman","tag-fitness","tag-huberman","tag-nutrition-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-03T17:59:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-05T15:10:35+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/","og_locale":"en_GB","og_type":"article","og_title":"Andrew Huberman - Beta Alanine Protocol [2024] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It&#8217;s found in meat, fish, and of course &#8211; beta alanine supplements. It&#8217;s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-07-03T17:59:21+00:00","article_modified_time":"2024-07-05T15:10:35+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/07\/03\/andrew-huberman-beta-alanine-protocol-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Andrew Huberman &#8211; 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Beta Alanine Dosage Standard dose is 2-4g taken pre-workout.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16006,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/03\/dexter-halloween-pre-workout-review-2025\/","url_meta":{"origin":15306,"position":1},"title":"Dexter Halloween Pre Workout Review [2025]","author":"Dave","date":"August 3, 2025","format":false,"excerpt":"Why I Keep Coming Back to CrossTheLimits.co.uk I\u2019ve placed over 30 orders\u2014and only one was delayed. Even then, the team immediately sent a replacement. They were very responsive and professional throughout. Trustpilot reviews echo this reliability: one customer said they \u201conly ever had 1 problem\u2026and they went above and beyond\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Z7T-dYaXKdo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/12\/no-xplode-pre-workout-review-2022\/","url_meta":{"origin":15306,"position":2},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"February 12, 2022","format":false,"excerpt":"hi so I bought the NO Xplode pre workout from amazon. It's pretty good, it contains adaptogens like ginseng and rhodiola rosea, choline for focus and beta alanine to buffer lactic acid. I would say, it's not like any old school pre workouts with ephedrine or dmaa - but you\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JSQ5Lg9XKbs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":9090,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/06\/16\/cardio-hacks-for-mma\/","url_meta":{"origin":15306,"position":3},"title":"Cardio Hacks for MMA","author":"Dave","date":"June 16, 2018","format":false,"excerpt":"Wim Hof Check out the Wim Hof Breathing Technique, this will increase the strength and power of your lungs, providing a better 'base' for your MMA specific cardio. \u00a0 Baking Soda Baking soda buffers lactic acid, allowing you to grapple and fight at a higher intensity before getting a burning\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"WimHofInfographic2","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/06\/wimhofinfographic2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":13169,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/17\/shoulder-exercises-for-boxers\/","url_meta":{"origin":15306,"position":4},"title":"Shoulder Exercises for Boxers","author":"Dave","date":"April 17, 2022","format":false,"excerpt":"https:\/\/youtu.be\/o3E7IExIVeU Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated pressesUse bands and medicine ballsTrain movements not muscles Isometric punch -30 sec hold, and 1 sec pulses https:\/\/youtu.be\/xWc8b3p6kHA Resistance Band Thrusters https:\/\/youtu.be\/SKIjqYrCLN8 Core Band Press\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":12429,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/10\/08\/supplements-for-fibromyalgia-and-chronic-fatigue-%ef%bf%bc\/","url_meta":{"origin":15306,"position":5},"title":"Supplements for Fibromyalgia and chronic fatigue\u00a0\ufffc","author":"Dave","date":"October 8, 2021","format":false,"excerpt":"Always speak to your doctor before changing your diet or taking supplements Article for informational purposes only A whole food diet should be the foundation of any treatment. I personally found going dairy free made a huge difference https:\/\/www.youtube.com\/watch?v=8nGQ-U2fa0I Gut Health Leaky gut is a big problem and can be\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/20210210_130249_0000.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=15306"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15306\/revisions"}],"predecessor-version":[{"id":15328,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15306\/revisions\/15328"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=15306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=15306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=15306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}