Beta-alanine is one of the world’s best researched performance enhancers in sports supplements. Studies have shown that regular use of it for four weeks leads to superior results fatigue resistanceallowing you to work harder for longer.*
This, in turn, will help support your fitness goals more muscleless fat and more endurance. As with any supplement, knowing when to take beta-alanine will help you get the most out of it.*
Should I take beta-alanine close to my workout?
Some supplements have an “acute” effect, which means that they provide benefits immediately after taking them. For example, caffeine can dramatically increase the attention span of many people within 15 minutes.
Beta-alanine is different. “It takes four to six weeks for enough beta-alanine to build up in your body to make a noticeable difference in your exercise,” says Trevor Thiem of CSCS. So there’s no need to take it right before exercise (or short-term benefits).
Also, unlike caffeine, which acts primarily on the central nervous system, beta-alanine acts on muscle cells and combines with histidine to form carnosine. Carnosine prevents acid formation “burning” sensation during vigorous exercise. The result: increased muscle endurance.*
When to take beta-alanine
Taking beta-alanine is a long-term investment. “As long as you’re taking beta-alanine during the day, it’s never a problem,” Thiem says. Drink coffee in the morning and coffee in the evening proteinyour pre-workout supplement – Everything is good.
Just be consistent and after a few weeks you can expect to see a significant improvement in your workout performance.*
Is beta-alanine the same as pre-workout?
Beta-alanine itself is not a pre-workout supplement, as it has no acute effects and you can take it at any time of the day. However, it is a common ingredient in pre-prep formulations Beachbody Performance Energize – because it allows you to get your daily food.*
When you start taking supplements, you may experience some common but harmless side effects beta-alanine tingles. Often described as an itchy or mild “pins and needles” sensation under the skin, beta-alanine irritation is a transient sensation that usually begins in the neck, shoulders, or arms.
If you can’t get used to the tingling sensation, you can reduce it by dividing the dose throughout the day.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.