12 Apr Ingredient of the Week Beta-Alanine
What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that has been shown to raise muscular carnosine levels. Structurally speaking, it resembles a hybrid between L-glycine and GABA, both of which are potent neurotransmitters. In light of this, beta-alanine has started to gain support within the scientific community for being classified as a neurotransmitter itself.
The major benefit of beta-alanine results from its ability to raise muscular carnosine levels. Carnosine is an antioxidant and helps buffer the buildup of lactic acid during high-intensity exercise. When lactic acid levels get too high, it negatively effects enzyme function and muscle excitation-contraction coupling. In short, high lactic acid causes muscle fatigue. Therefore, beta-alanine increases your muscular stamina at high intensities.
Possible Side Effects:
The most notable side effect is paresthesia, or the “tingling” feeling, that is experienced when taken. It can also be described as a burning or itching feeling. Although some may find this as uncomfortable, it is usually very tolerable and is not harmful at all.
Beta-alanine has been shown to be effective with doses as low as 1.5 grams, all the way up to 3.2 grams.
When to Take:
Beta-alanine provides an acute stimulant response, making it a very popular and effective ingredient in pre-workouts. We have included beta-alanine the a dose of 2 grams in our pre workout, Genesis, which should be taken 10-15 minutes before your workout. With that being said, the performance benefits are primarily based on raising muscle carnosine levels over time. Therefore, taking beta-alanine consistently each day is more important than the time of day that you take it.