Oh man, i can already feel the tingles. But beta alanine has a wide range of benefits so do not get discouraged. Beta Alanine is one of the most popular supplements out there, but why? Let’s see everything about beta alanine supplements, benefits, tingling, uses and when to take.
What is beta alanine?
Beta alanine is derived from alanine, it is a non essential amino acid. Beta alanine is useful to form carnosine in the body. Similar to creatine, it’s not the actual supplement that works but what the body does with it. So, what role does carnosine plays in the muscles? Carnosine has been shown to regulate PH balance in the muscles.
And why is this useful you may wonder, well this improves muscle buffer capacity which neutralizes the acids that build up, also known as lactic acid which is the “burn” we feel while doing physical exercise and this can improve the number of reps and sets we do at the gym, but it is also useful for a wide variety of sports.
Beta alanine comes in a lot of pre workout powders so definitely watch out if your pre workout has beta alanine before buying in separately.
Beta Alanine Benefits
- Regulate PH in the muscles
- Improve exercise performance
- Improve muscle endurance, when it comes to the gym, being able to perform more sets and reps
- Gain strength (due to better performance)
- Gain muscle mass (due to better performance)
How to take beta alanine
The effective clinical dose of beta alanine is 4-6 grams this is taken daily just like creatine, this is to maintain optimal carnosine levels.
The popular side effect of beta alanine is known as paresthesia, and that is the tingling sensation you get when taking high doses of beta alanine, i get them in my head and hands and it is very annoying, to reduce this side effect you can spare the dose throughout the day. For example 2 grams in the morning and 2 grams in the afternoon. I recommend to not take this supplement in an empty stomach.
So 4-6 grams per day, if you feel a lot of tingles try to take separated doses, if you still have them you can consider stop taking beta alanine.
What can you expect from supplementing with beta alanine?
More overall sets and reps, and better endurance. When you stack beta alanine with creatine this becomes a powerful duo and it gives you a nice boost, but do not expect any magic results from taking beta alanine or other supplement, you need to have your diet, training and sleep in place before you start with supplements.
My recommended beta alanine: HERE I recommend only CarnoSyn® beta alanine which is a patented form and has exceptional quality.
Is beta alanine beneficial for me?
If you do not have your training program, nutrition and sleep in check i wouldn’t suggest to supplement until you have these 3 things. With that being said, if you want a boost in performance, recovery and training volume then beta alanine supplementation is for you.
Do you supplement with beta alanine? will you try it? does it gives you tingles? Let me know!