What Beta-Alanine Does
What You Can Expect with Beta-Alanine
When You Should Take Beta-Alanine
How Much Beta-Alanine You Should Take
The Downside of Beta-Alanine
If you take too much at one time, you’ll experience a tingling sensation throughout your body. It feels as if tiny needles are poking you. It’s easily remedied by taking less per dose while increasing the number of doses.
TJ’s Inside Scoop
I’m a believer. The tingling sensation is a little weird though. The research speaks for itself. There’s very little question whether beta-alanine increases carnosine content within the muscle. The two questions I have that haven’t been answered just yet are: 1) How big of a role does carnosine play in buffering the H+ ions from anaerobic glycolysis? Studies suggest anywhere from 7 to 40%, which is an extremely wide range. 2) How big of a role does a low pH play in muscular failure? That’s extremely muddy, and will take an entire article in itself.
In all honesty, I think it really comes down to the type of resistance program you’re using. Beta-alanine would have a bigger effect on a bodybuilding-type routine as opposed to a powerlifting-type routine. Any type of training that primarily relies on anaerobic glycolysis should benefit from beta-alanine supplementation. Plus, from a cost-effectiveness approach, it’s a no-brainer.
What Does Beta-Alanine Stack Best With
Creatine monohydrate, protein, citrulline malate, arginine
Top Products Using Beta-Alanine
USPLabs Jack3d, MusclePharm Assault, Cellucor C4 Extreme, BSN Hyper FX, Controlled Labs White Flood