Research continues to bring us the latest and greatest in sports nutrition supplementation. One supplement that has been a stand out for quite some time is Beta Alanine.
As the position stand article in the JISSN lays out, beta alanine has been shown to be effective to improve performance in exercise performance, specifically lasting in one to four minutes in duration. There also has been research showing that neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance as well. It increases the muscle carnosine levels, which helps act as a an intracellular pH buffer (which helps reduce muscular fatigue as a result of contractions).
Key points on this:
- Dose is 4 to 6 grams daily (can be split out through the day)
- Four weeks of consistent dosing required to gain effect
- Side effect can be paraesthesia (tingling), which can be minimized by spreading smaller does of 1.5 grams throughout the day
I recommend taking the smaller dose pre and post workout, along with another time later in the day to get the 4 gram minimum. Preworkout supplements often have beta alanine in them so this should be considered one of the doses.
As always, read the legit research on supplements and know what you are using. At the end of the day, you are responsible for what you put in your body.
Ryan Irwin and Natural Iowa Muscle LLC is not a physician or Registered Dietitian. The information in this article should not be taken as medical advice. It is not intended to diagnose, treat, cure or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.