09 09 2021
An ingredient well researched but often used incorrectly! Beta-alanine has been shown to increase cognitive performance and benefit short duration exercise 30 seconds – 25 minutes. Beta-alanine combines with histidine to create carnosine which acts as a buffer to lactic acid and its effects delaying the onset of neuromuscular fatigue. Lactic acid or lactate is developed when working at a high intensity (burning feeling you get in your muscles).
Why is it used incorrectly
Beta-alanine is often found in pre-workouts of which sometimes aren’t used daily, however beta-alanine is a saturation ingredient and should be used daily to tap into its full potential. The reason pre-workouts often aren’t used daily is because of the typical heavy stimulants found in them or being incredibly under-dosed so have little effect. Both The Pre-workout and Pumped-Up are designed to be used daily with market-leading doses on all ingredients.
Who should take it
As discussed beta-alanine is shown to enhance performance by increasing exercise capacity and decreasing muscle fatigue. It also has antioxidant, immune-enhancing and anti-aging properties. As a result anyone who is healthy without underlying health conditions will benefit from taking this ingredient.
How much you should use
4-6g a day for 2-4 weeks then 60% of this dose thereafter (3.2-4.8g).
When should you take it
15-30 minutes before exercise or in smaller doses spaced evenly throughout the day.
Are there any side effects
Paraesthesia (tingling) is widely attributed to the consumption of beta alanine doses over 1.6g. Paraesthesia is markedly reduced upon regular consumption, after 4 weeks you should notice the severity of the tingling reducing. If you stop using Beta-Alanine for a period of time the tingling effects will effectively reset, it it’s unlikely to be an issue with products you’re supplementing with. There is no evidence to support the tingling is in anyway harmful and typically the effects wear off after 60-90 minutes.