Beta Alanine Article

What is beta alanine?

Beta-alanine is one of the non-essential amino acid that is not easily consumed in doses required from our diets. Due to this fact, it can make getting in your required dose slightly more difficult. When it's ingested by the body, beta-alanine will get converted into carnosine which will then serve the purpose of increasing your stamina, strength as well as muscle development.

For those into their training, this will then enable them to train harder while they're in the gym, resulting in increased muscle gains as a direct result. Furthermore, for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they're taking between sets, this will also serve to help them recover more quickly between sets, therefore allowing them to increase the overall calorie burn and intensity during the workout.

Benefits of Beta-alanine

  • Boosts explosive muscular strength and power output.
  • Increases muscle mass.
  • Boosts muscular anaerobic endurance.
  • Increases aerobic endurance.
  • Increases exercise capacity so you can train harder and longer.
  • Buffers lactic acid build up, allowing the muscle to contract fully for longer


Dosage and timing

Beta-alanine can provide a stimulant response and is therefore a good candidate for being consumed pre-workout. If you take a pre-workout supplement, you might already be taking it this way. Also it is known that the performance benefits from beta-alanine are based upon raising muscle carnosine concentrations over time. Therefore taking beta-alanine each day is important to raising the level of muscle carnosine concentrations over time.

I personally take 5g of beta alanine pre workout, and on none training days 2g in the morning to help keep levels increasing leading to increased performance, strength and ability to go on for more reps in each set.


Performance Foods Customer Adviser

Niall Dexter