Beta alanine is an amino acid which is scientifically proven to reduce fatigue. It works via a 
chemical known as carnosine -- beta alanine is the limiting factor in human carnosine levels.
chemical known as carnosine -- beta alanine is the limiting factor in human carnosine levels.
Beta-alanine supplements have been shown to increase the concentration of carnosine in muscles. This then decreases fatigue in athletes and increases total muscular work done. Carnosine (which is highly concentrated in muscle and brain tissue) buffers against fatigue and is an antioxidant, and supplementing with Beta-alanine gives you higher levels of this beneficial compound.
We find that Beta alanine supplements give an endurance boost with running and swimming, but it also helps get a few extra reps when lifting weights. It may also give the immediate effect of a nitric oxide pump. You may notice a slight skin-tingling sensation after taking Beta alanine, but the feeling will subside and it is not harmful for you.
And a direct correlation between carnosine levels in the muscles and athletic performance (1). Incidentally, this increase in performance is not restricted to activities primarily performed by Type II muscle fibers. In other words, aerobic capacity seems to be increased as well.
And they corroborate the claim that supplementation with beta-alanine increases levels of muscle carnosine (2,3). One study (4) concluded.
"Beta-alanine supplementation appears to improve submaximal cycle ergometry performance and TTE (time to exhaustion) in young women, perhaps as a result of an increased buffering capacity due to elevated muscle carnosine concentrations."
And lastly, they add credence to the advertising claims that proclaim beta-alanine supplementation is helpful for athletic performance (5,6,7).
The optimal dosage appears to be between 4.5 and 6 grams per day, although some studies have been performed with much less. A safe bet would be 5 grams per day, regardless of training schedule.
What are the beta alanine side effects?
The most common side effect associated with supplementation is an itching or tingling in the extremities. This is normal, not dangerous, and tends to diminish in severity over time. No long term studies have been performed on beta alanine supplementation, although studies up to 8 weeks in length showed no adverse effects.
What is the best way to supplement?
Purchase it isolation (AllMax, NOW and Ultimate Nutrition all offer beta alanine products) or buy a dedicated supplement like Isatori's H+ Blocker. That way you can ensure you are getting an ideal dose. Most readily available pre-workout supplements that contain beta alanine in their formulations do not contain an optimal dosage.
In conclusion, beta alanine is relatively safe and is backed by some credible scientific data validating its effects on athletic performance. It is definitely a supplement worth experimenting with, if you are interested in taking your training to the next level.
We find that Beta alanine supplements give an endurance boost with running and swimming, but it also helps get a few extra reps when lifting weights. It may also give the immediate effect of a nitric oxide pump. You may notice a slight skin-tingling sensation after taking Beta alanine, but the feeling will subside and it is not harmful for you.
And a direct correlation between carnosine levels in the muscles and athletic performance (1). Incidentally, this increase in performance is not restricted to activities primarily performed by Type II muscle fibers. In other words, aerobic capacity seems to be increased as well.
And they corroborate the claim that supplementation with beta-alanine increases levels of muscle carnosine (2,3). One study (4) concluded.
"Beta-alanine supplementation appears to improve submaximal cycle ergometry performance and TTE (time to exhaustion) in young women, perhaps as a result of an increased buffering capacity due to elevated muscle carnosine concentrations."
And lastly, they add credence to the advertising claims that proclaim beta-alanine supplementation is helpful for athletic performance (5,6,7).
The optimal dosage appears to be between 4.5 and 6 grams per day, although some studies have been performed with much less. A safe bet would be 5 grams per day, regardless of training schedule.
What are the beta alanine side effects?
The most common side effect associated with supplementation is an itching or tingling in the extremities. This is normal, not dangerous, and tends to diminish in severity over time. No long term studies have been performed on beta alanine supplementation, although studies up to 8 weeks in length showed no adverse effects.
What is the best way to supplement?
Purchase it isolation (AllMax, NOW and Ultimate Nutrition all offer beta alanine products) or buy a dedicated supplement like Isatori's H+ Blocker. That way you can ensure you are getting an ideal dose. Most readily available pre-workout supplements that contain beta alanine in their formulations do not contain an optimal dosage.
In conclusion, beta alanine is relatively safe and is backed by some credible scientific data validating its effects on athletic performance. It is definitely a supplement worth experimenting with, if you are interested in taking your training to the next level.
