Beta-alanine is one of the most researched performance enhancers in the world of sports supplements. Studies show that taking it regularly over a period of about four weeks can lead to higher blood pressure Resistance to fatigueSo you can train longer and harder.*
This, in turn, can help support your individual fitness goals, such as: more musclesless fat and more endurance. As with any dietary supplement, knowing when to take beta-alanine can help you get the most benefit.*
Should I take beta-alanine near my workout?
Some supplements have an “acute” effect, meaning they work immediately after you take them. For example, caffeine For many people, it leads to a strong increase in concentration after just 15 minutes.
Beta-alanine is different. “It can take four to six weeks for your body to build up enough beta-alanine levels to make a noticeable difference in your training,” says Trevor Thieme, CSCS. Therefore, there is no need (nor short-term benefit) to take it immediately before exercise.
Additionally, unlike caffeine, which primarily acts on your central nervous system, beta-alanine works in your muscle cells and combines with histidine to form carnosine. Carnosine helps buffer the acid buildup that causes this “burning” feeling during intense physical exercise. The result: an increase in muscle endurance.*
When should beta-alanine be taken?
Taking beta-alanine is a long-term investment. “It doesn’t matter when you take beta-alanine during the day, as long as you take it,” says Thieme. In the morning for coffee, in the evening for coffee proteinin yours Pre-workout supplements – Everything is fine.
Just be consistent and you can expect a noticeable improvement in your training performance a few weeks later.*
Is beta-alanine the same as pre-workout?
Beta-alanine itself is not a pre-workout supplement because it has no acute effects and you can take it at any point of the day. However, it is a common ingredient in pre-workout formulations – such as: Beachbody Performance Energize – because it ensures that you get your daily portion.*
When you start supplementing, you may also experience a common but harmless side effect: the Beta-alanine tingling. Often described as itching or a slight tingling sensation under the skin, beta-alanine tingling is a temporary sensation that usually occurs in the neck, shoulders, and arms about 15 minutes after ingestion.
If you can’t get used to the tingling sensation, you can minimize it by simply spreading the intake 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.
