Beta-alanine is one of the most sought-after performance enhancers in the world of sports supplements. Studies show that taking it consistently for about four weeks can result in a higher resistance to fatigueallowing you to work harder for more.*
That, in turn, can help support your individual fitness goals, such as more muscleless fat, and more endurance. As with any supplement, knowing when to take beta-alanine can help you get the most from it.*
Should I take Beta-Alanine next to my workout?
Some supplements have an “acute” effect, meaning that they have a direct benefit shortly after ingestion. For example, caffeine it produces a sharp increase in fire in as little as 15 minutes for many people.
Beta-alanine is different. “It can take four to six weeks for beta-alanine to build up to sufficient levels in your body to make a noticeable difference in your workouts,” says Trevor Thieme, CSCS. As such, there is no need (or any short-term benefit) to take it right before a workout.
Also, unlike caffeine, which works mainly in your central nervous system, beta-alanine works in your muscle cells, combining with histidine to form carnosine. Carnosine helps buffer the acid build-up it causes “burning” sensation. during intense exercise. The result: an increase in muscle endurance.*
When to take Beta-Alanine
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 with your coffee, in the evening with yours proteinin your pre-workout supplement – it’s all good.
Just be consistent, and you can expect a noticeable improvement in your workout performance a few weeks later.*
Is Beta-Alanine the same as Pre-Workout?
Beta-alanine itself is not a pre-workout supplement, as it does not provide acute effects and you can take it at any time 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 server every day.*
You may also experience a common but harmless side effect when starting supplementation: u beta-alanine ants. Often described as an itch or a mild “pins and needles” poking under the skin, the tingle of beta-alanine is a temporary sensation that usually begins in the neck, shoulders and arms about 15 minutes after taking it.
If you can’t get used to the tingling sensation, you can minimize it simply by dividing your doses 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.
