Beta Alanine
Beta-Alanine has been the latest buzz at the gym the last few years. Does it work? Is it as good as creatine? Can it be used with creatine? Is it for strength? Is it for endurance? Are there any side effects? The preliminary studies have been mostly positive. In several studies, beta-alanine has been shown to improve both strength and endurance by delaying fatigue. Keep reading to learn more about the benefits of beta-alanine.
Strength Training
Beta alanine is a non-essential amino acid that has been studied for strength gains for many years. It appears to delay fatigue, which may allow you to work out harder and longer. Mate-Munoz et al. (2018) was able to show strength and power gains for subjects who supplemented with beta alanine. The subjects participated in the study for 5 weeks and supplemented with 6.4 grams of beta alanine per day. You may not need to take 6 grams per day. Most experts believe you can reap the benefits with only 3 grams per day. But one thing is certain, a little beta-alanine will definitely give you strength gains!
Want to learn more about strength training, we started a video series on exercises. Click the image below to watch the video on Hip Extension.
Cardiovascular Training
Most of the studies on beta-alanine have been on strength training; but a few studies have been done on cardiovascular training, or at least on endurance sports like soccer. For example, Rosas et al. (2017) studied female soccer players and the results were very positive. The subjects supplementing with beta-alanine were able to improve endurance, sprinting, and jumping. If you play an endurance sport like soccer, you will improve performance by supplementing with beta-alanine.
Furthermore, more studies are starting to show improvements with high intensity interval training (HIIT) as well. HIIT is great for burning fat and improving cardiovascular endurance. So whether you play sports, or you just want to improve your gym workouts, beta-alanine supplementation may be perfect for you!
Speaking of HIIT, if you want to learn more about the benefits of HIIT, click the image below.
How to Use
There have been several theories on the best way to use beta-alanine. Most experts agree that beta-alanine before AND after your workout is best. In fact, Jackson (2016) says 2-3 grams of beta-alanine 30 minutes before your workout and 2-3 grams immediately after your workout is best to load your muscles. After 2 to 4 weeks, a maintenance dose of 2-3 grams per day should be sufficient.
However, like creatine monohydrate, you can also start with a maintenance phase. Two to three grams per day should be enough to start improving your workouts. It may take a little longer to saturate your muscles, but you can start with as little as 3 grams per day. Either way, you will see improved performances by supplementing with beta-alanine.
Speaking of creatine monohydrate, click the image below to refresh your memory on the benefits of creatine.
Performance Stacks
Nowadays, pre-workout drinks and powders contain many different sports supplements including beta-alanine, creatine monohydrate, caffeine, and more. A journal article in 2007 saw possible increases in aerobic performance following a beta-alanine/creatine monohydrate stack for 4 weeks. We have also noted benefits with caffeine before your workouts. Therefore, a pre-workout drink with caffeine, creatine monohydrate, and beta-alanine would not be a bad idea.
Click this link to read more about the benefits of caffeine before your workouts.
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Tingling Sensation
What is that tingling sensation in your body? Many beta-alanine users have reported a tingling sensation after consumption of beta-alanine. Most experts believe that the tingling sensation is probably due to an excessive amount of beta-alanine being consumed in one serving. Although this tingling sensation isn't harmful to your body, most supplement companies advice a limit of 800mg of beta-alanine per serving if you want to limit the tingling sensation.
Therefore, it may be best for you to take 800mg, 4 times per day. This regimen will ensure you reach your 3 grams per day. As always, consult your physician or an experienced personal trainer about working out and consuming sports supplements. And most importantly, don't forget to listen to your body!
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Summary
If you're ready to give your body a different jolt for your workouts, you should try beta-alanine. Most studies have confirmed gains in power, strength, and endurance. The best thing to do is load the beta-alanine for a few weeks, similar to what you would do with creatine monohydrate. After a few weeks, you should see improvements in stamina and strength.
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Written By
RAEscobar, PFTA instructor and personal trainer
Sources:
“Effects of 28 Days of Beta-Alanine and Creatine Monohydrate Supplementation on Aerobic Power, Ventilatory and Lactate Thresholds, and Time to Exhaustion.” Amino Acids, vol. 33, no. 3, Jan. 2007, pp. 505–510.
JACKSON, DWAYNE N. “Savvy Supplementation for Athletes.” Muscle and Performance, vol. 8, no. 12, Dec. 2016, pp. 58–61.
Maté-Muñoz, José Luis, et al. “Effects of β-Alanine Supplementation during a 5-Week Strength Training Program: A Randomized, Controlled Study.” Journal of the International Society of Sports Nutrition, vol. 15, Apr. 2018, p. 19.
Rosas, Fabián, et al. “Effects of Plyometric Training and Beta-Alanine Supplementation on Maximal-Intensity Exercise and Endurance in Female Soccer Players.” Journal of Human Kinetics, vol. 58, Aug. 2017, pp. 99–109.