Its in just about every pre-workout you will see on shelves and provides such an insane benefit for a little amino acid! We’ve pretty much all felt it, but not all of us know what it does! That little tingly sensation we get after taking a scoop of pre-workout can be attributed to the incredibly beneficial, beta-alanine.
Beta-alanine (3-amino propionic acid) is a non-essential amino acid that is produced naturally by the body and is a component of carnosine, anserine, and vitamin B5. It takes part in many metabolic processes, the most significant for athletes is the reduction of lactic acid accumulation in the muscles.
The benefits of beta-alanine go beyond athletic performance and have been clinically studied for years! Here at M+M Fitness, we are all about supplementation to enhance your training and performance, so we’re going to dive right into the beta-benefits!
Performance Perks of Beta-Alanine
- Increased endurance ability
- Decreased fatigue
- Improved overall wellness
- Runners, cyclists, rock climbers, and other endurance athletes may find beta-alanine effects particularly useful before a challenging workout or competition.
Beta-Alanine Increases Time to Exhaustion
Beta-alanine may just be one way to increase your time to exhaustion through increasing carnosine stores and decreasing the negative impact of lactic acid on your muscles.
A 2015 study found that cyclists who took daily beta-alanine supplements for 10 weeks were able to work 13% more than those who took the placebo. This was replicated in another study where 20 male cyclists were able to increase their “time to exhaustion” by 13% or more after a month of taking beta-alanine daily.
Beta-Alanine helps build Muscle Mass
By reducing your time to exhaustion, you are able to get in longer, more effective workouts. In doing so, you progress more in the gym - especially when a workout is followed up with a high-quality protein supplement, such as any of our Whey Protein Blends or Isolates!
When and how to take Beta-Alanine?
The recommended daily dose of beta-alanine for endurance athletes is between 2-5 grams. You can spread this into multiple doses throughout the day, or take all at once if desired. Large doses of beta-alanine may cause a side effect of “tingling in the extremities” (paraesthesia). Though experts agree this is a harmless side effect!
OUR MOST POPULAR BETA-ALANINE SUPPLEMENTS!
Besides finding beta-alanine in pre-workout, you can supplement with strait beta if its more affordable and easier for you! Or if you find you don’t take pre workout but still want the benefits, you can add straight beta into your stack! Here are our top recommendations…
- ATP Science Beta Alanine
- Total Science Beta Alanine
CONTACT US
As always, if you’re still stumped for whether you should add beta into your stack or not, feel free to reach out to us!
Our friendly trained staff are available to help you with any inquiry you may have. Whether you have a question about delivery or need further information regarding any of the products you see on our website, we're here to help.
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