{"id":8050,"date":"2017-10-01T13:03:23","date_gmt":"2017-10-01T13:03:23","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8050"},"modified":"2017-10-01T13:06:53","modified_gmt":"2017-10-01T13:06:53","slug":"beta-alanine-supplement-review","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/01\/beta-alanine-supplement-review\/","title":{"rendered":"Beta Alanine Supplement Review"},"content":{"rendered":"<p>Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle&#8217;s tolerance of lactic acid (a by-product of high intensity exercise which is often a limiting factor of athletic performance).<\/p>\n<hr \/>\n<h2>Beta Alanine Dosage<\/h2>\n<p>Standard dose is 2-4g taken pre-workout.<\/p>\n<p>Research suggests that supplementing daily with 2-4g over 4 weeks or more produces the most significant benefits in terms of muscular endurance<\/p>\n<hr \/>\n<h2>Beta Alanine Benefits<\/h2>\n<ul>\n<li>Increased endurance<\/li>\n<li>Increased number of reps performed in the 8-12 rep range<\/li>\n<li>Some anti-oxidant benefits<\/li>\n<li>Increased lean muscle mass (study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21659893\" target=\"_blank\" rel=\"noopener\">here<\/a>).<\/li>\n<\/ul>\n<figure id=\"attachment_7416\" aria-describedby=\"caption-attachment-7416\" style=\"width: 801px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7416\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/04\/conor-mcgregor-punching-power\/conormcgregorpunching\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" data-orig-size=\"801,602\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ConorMcgregorPunching\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Conor Should try Beta Alanine &amp;amp; Baking Soda for increased endurance&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" class=\"alignnone size-full wp-image-7416\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=801%2C602&#038;ssl=1\" alt=\"Conor Mcgregor Uppercut\" width=\"801\" height=\"602\" \/><figcaption id=\"caption-attachment-7416\" class=\"wp-caption-text\">Conor Should try Beta Alanine &amp; Baking Soda for increased endurance<\/figcaption><\/figure>\n<hr \/>\n<h2>Beta Alanine Side Effects<\/h2>\n<ul>\n<li>Skin tingling<\/li>\n<li>Reduced levels of taurine in the body<\/li>\n<\/ul>\n<p>Taurine\u00a0is essential for cardiovascular\u00a0function, it is therefore suggested that beta alanine is only taken pre-workout or cycled with 4 weeks &#8216;on&#8217; and 2 weeks &#8216;off&#8217;.<\/p>\n<hr \/>\n<h2>Is Beta Alanine Safe?<\/h2>\n<p>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 &amp; everyday use.<\/p>\n<p>Take only pre-workout or cycle daily use if this is a concern<\/p>\n<hr \/>\n<h2>Beta Alanine Stack<\/h2>\n<p>Goes well with creatine or caffeine for bodybuilding. Goes well with baking soda for endurance and increased lactic acid tolerance.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6628\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/supplement-reviews\/creatine-faqs\/pexels-photo-116078\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/pexels-photo-116078.jpeg?fit=940%2C628&amp;ssl=1\" data-orig-size=\"940,628\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"pexels-photo-116078\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/pexels-photo-116078.jpeg?fit=940%2C628&amp;ssl=1\" class=\"alignnone size-full wp-image-6628\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/05\/pexels-photo-116078.jpeg?resize=940%2C628&#038;ssl=1\" alt=\"test boosters\" width=\"940\" height=\"628\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle&#8217;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 [&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":false,"_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","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,12504,1677,1],"tags":[784152950,784152948,144323,784152946,34941026,34918026],"class_list":["post-8050","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-mma","category-nutrition","category-uncategorized","tag-bodybuilding","tag-boxing","tag-endurance","tag-fitness","tag-mma-2","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>Beta Alanine Supplement Review - 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\/2017\/10\/01\/beta-alanine-supplement-review\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beta Alanine Supplement Review - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle&#8217;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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/01\/beta-alanine-supplement-review\/\" \/>\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=\"2017-10-01T13:03:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-10-01T13:06:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png\" \/>\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=\"1 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beta Alanine Supplement Review - 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\/2017\/10\/01\/beta-alanine-supplement-review\/","og_locale":"en_GB","og_type":"article","og_title":"Beta Alanine Supplement Review - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Beta alanine is a non-essential amino acid, which when consumed increases carnosine levels in muscle cells, which in turn increases the muscle&#8217;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 [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/01\/beta-alanine-supplement-review\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2017-10-01T13:03:23+00:00","article_modified_time":"2017-10-01T13:06:53+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Beta Alanine Supplement Review","datePublished":"2017-10-01T13:03:23+00:00","dateModified":"2017-10-01T13:06:53+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/"},"wordCount":229,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png","keywords":["Bodybuilding","boxing","endurance","Fitness","mma","nutrition"],"articleSection":["Bodybuilding","MMA","Nutrition","Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/","url":"https:\/\/blackbeltwhitehat.com\/2017\/10\/01\/beta-alanine-supplement-review\/","name":"Beta Alanine Supplement Review - Fitness &amp; 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Beta Alanine Protocol [2024]","author":"Dave","date":"July 3, 2024","format":false,"excerpt":"Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It's found in meat, fish, and of course - beta alanine supplements. It's often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16006,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/03\/dexter-halloween-pre-workout-review-2025\/","url_meta":{"origin":8050,"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":8050,"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":8050,"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":3192,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/10\/09\/best-supplements-for-rugby\/","url_meta":{"origin":8050,"position":4},"title":"Best Supplements for Rugby","author":"Dave","date":"October 9, 2015","format":false,"excerpt":"After watching some of the early Rugby World Cup games this year,\u00a0we all know how a percentage increase or decrease in performance can make the difference\u00a0between winning the World Cup, or crashing out at the first stage. https:\/\/youtu.be\/8duX8-6FQHM Now, supplements are not magic, and need to be accompanied by a\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/nutrition\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/8duX8-6FQHM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12429,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/10\/08\/supplements-for-fibromyalgia-and-chronic-fatigue-%ef%bf%bc\/","url_meta":{"origin":8050,"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\/8050","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=8050"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8050\/revisions"}],"predecessor-version":[{"id":8085,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/8050\/revisions\/8085"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=8050"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=8050"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=8050"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}