Personal Health



If you are struggling with your sports performance or not reaching the levels, you would like to, taking beta-alanine supplements can boost your performance over time. With consistence beta-alanine supplementation, you may benefit from more time to exhaustion, improved performance, more power output, increased training volume, and even body composition. 

Beta-alanine is a popular sports supplement and is a notable ingredient in many prework out formulas. But what do you do to maximize its benefits? Learn more about it and what you can do to get the most out of the supplementation.

What is beta-alanine?

Beta-alanine is a naturally occurring molecule in your body; therefore, it is an organic ingredient. As a non-essential amino acid, it combines with histidine and forms carnosine stored in the muscles. During a workout, carnosine prevents lactic acid accumulation in the muscles, which causes fatigue. Consequently, you can perform for longer before starting to experience fatigue.

The primary challenge is that the body produces low beta-alanine levels than histidine. Therefore, using a beta-alanine supplement boosts your carnosine levels, positively impacting your athletic performance. While it is a common ingredient in many pre-workout formulas, you can buy beta-alanine as an independent supplement.

When is the ideal time to take it?

Most first-timers ask when is the appropriate time to take beta-alanine. First of all, beta-alanine is a long-acting supplement which means that you don’t notice the effect until you have used it for several weeks. Therefore it is not a matter of when but how long you take the supplements. 

You can take a beta-alanine supplement in the morning or evening, and whether you take it before or after a workout doesn’t matter. The most important thing with beta-alanine supplementation is consistency. According to research, it was only until several weeks of supplementation that athletes would show the impact of beta-alanine.

How long does it take for beta-alanine to take effect?

As soon as you start taking beta-alanine supplements, your carnosine levels start increasing. Typically, you will notice a significant increase in power and strength after four weeks. With beta-alanine supplementation, carnosine levels peak at 12weeks, and the levels are maintained as long as you continue to supplement.

Do you need to cycle beta-alanine?

No, you don’t need to cycle beta-alanine. Beta-alanine is a naturally occurring element in the body; therefore, it is not harmful. There are several food sources of beta-alanine, including pork, beef, chicken, and fish, and the other option to get it into your body is through supplementation, especially for vegetarians.

Continued use of beta-alanine supplements allows you to maintain good carnosine levels. When you get to 12weeks of supplementation, you have reached the peak, and the levels may not go any further but remain constant with continued use. A good tip is to combine beta-alanine with creatine, which boosts ATP hence better performance overall.

Take the best form of beta-alanine

There are different beta-alanine brands out there, and the best way to achieve maximum benefits is to stick with the patented form of the supplement. Carnosyn is evidence-backed, so you can rest assured you are getting all the benefits you seek by using it.

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