What Is Beta Alanine
Many newcomers have asked me if supplementing with Beta Alanine would be ideal for them and if it’s worth giving a try. Though my advice to newbies when they’re starting out, is to not get into anything more than a good whey protein and maybe some creatine and a good pre-workout (if it fits their budget), beta alanine is something you might want to look into if you want an extra edge with muscle growth. There are many studies that show that supplementing with beta alanine over a period of time will significantly increase muscular strength and endurance.
So what is beta alanine and what does it do?
Beta alanine is an amino acid that is naturally produced in the body. In a simple explanation: beta alanine is needed in the body to raise carnosine levels within your muscle tissue. Carnosine’s main function in the body is to reduce the burning sensation from the acid build-up that you feel in the gym when you are working through your sets. By raising the carnosine levels with beta alanine, this can lead to an increase in muscular strength and more endurance because you are able to lift heavier for more reps due to less muscle fatigue. After 10 weeks of daily supplementation, carnosine levels can rise by almost 80%.
Do you need to supplement with beta alanine?
If you are currently supplementing with a good pre-workout, it isn’t really necessary to supplement with beta alanine simply because many pre-workouts that are on the market already contain an adequate dosage of beta alanine per serving. There is one way to tell if your pre-workout has an adequate amount of beta alanine in it, and that’s if you feel a slight tingly sensation on your hands, face, or feet within minutes after consuming the pre-workout. On a side note, if you do not supplement with a pre-workout, or don’t consume your pre-workout on a daily basis, a daily dosage of 3 grams per day is ideal if you want to experience the effects.
Are there any side effects of supplementing with beta alanine?
Aside from the tingly, prickly sensation that you feel on your body after it’s in your system, there are no real dangers of supplementing with beta alanine. This sensation that you feel is caused by the beta alanine attaching to nerves under your skin and causing them to react and fire. This effect usually lasts no longer than 15-20 minutes and is nothing to be alarmed by. This supplement has been widely studied and has been backed by solid scientific research to prove that it indeed does provide the reduction of lactic acid buildup and increased muscular endurance. This is good news because if you want a supplement that can truly give you great results in the gym, this is one supplement that is great because it really does deliver the results.