What is Beta-Alanine?
Beta-alanine is a non-essential amino acid. This means it is not 'required' by the body but taking additional beta-alanine can lead to strong increases in performance. This is very common in pre-workout formulas and has very solid research to prove its effectiveness and safety. It is a hybrid between ;-glycine and GABA which can produce an energy boosting feeling in some users. Supplementing with beta-alanine also raises carnosine levels in the muscles for greater work capacity. It's also well known for providing a tingling sensation under the skin after taking it.
WHAT DOES IT DO?
In short this increases your work capacity by delaying the onset of lactic acid in the muscles. You'll be able to push harder for longer before reaching fatigue. The other standout of beta-alanine is its ability to increase muscle carnosine levels. Aside from the buffering against hydrogen ions (cause of fatigue) carnosine is also lined to higher percentage of fast twitch muscle fibres.
How Do I Take It?
Beta-alanine is ideally taken pre-workout. It does have a mild stimulating effect so 15-30 minutes pre-workout is ideal. Researched dosing is 3.2gm/day for performance benefits. The most important thing is consistency,not just the timing.
Yes-absolutely. Beta-alanine is an ideal pre-workout addition or ingredient. Your current pre-workout will likely have some already but you may wish to add some extra in to ensure you get the optimal dose.
WHAT PRODUCTS HAVE THIS?
Beta-alanine is very common in pre-workouts. You can get in its pure form or opt to take it as part of a complete pre-workout. The products below have a full clinical dose (3.2gm) for maximum effect.
TWO GOOD OPTIONS:
- Blackstone Labs Dust V2
- Dynamik Muscle Savage Roar
- MTS Clash
HOW MUCH DOES IT COST?
A complete pre-workout like the ones listed above have a full clinical dose,30 serves and cost $69.95 making them $2.33/serve. Alternatively you can buy the single ingredient which is just $0.71/serve.