The Benefits of Beta-Alanine: When and How to Take It
Beta-alanine is a popular performance enhancer in the world of sports supplements, backed by extensive research. Studies have shown that consistent use of beta-alanine for about four weeks can lead to improved resistance to fatigue, allowing you to push harder and longer during your workouts.*
This increased endurance can help you achieve your fitness goals, whether they involve building muscle, reducing body fat, or enhancing overall stamina. Understanding the best timing for taking beta-alanine can maximize its effectiveness.*
Timing Your Beta-Alanine Intake
Unlike some supplements that provide immediate benefits upon consumption, beta-alanine works differently. It typically takes four to six weeks for beta-alanine to accumulate in your body at levels where you’ll notice a difference in your performance, according to CSCS Trevor Thieme. Therefore, there is no need to take it right before a workout, as there won’t be any immediate impact.*
Unlike caffeine, which primarily affects the central nervous system, beta-alanine works within your muscle cells. It combines with histidine to form carnosine, a compound that helps buffer the buildup of acid during intense exercise, ultimately enhancing muscular endurance.*
When to Incorporate Beta-Alanine
Consistency is key when it comes to taking beta-alanine. The timing of your intake throughout the day is less important than ensuring you take it regularly. Whether you prefer it in the morning with your coffee, in the evening with your protein, or as part of your pre-workout supplement, the results will be evident after a few weeks of consistent use.*
Beta-alanine is not a standalone pre-workout supplement since it doesn’t offer immediate effects. However, it is often included in pre-workout blends like Beachbody Performance Energize to ensure you meet your daily beta-alanine requirements.*
When starting beta-alanine supplementation, you may experience a harmless side effect known as the beta-alanine tingle. This tingling sensation, likened to pins and needles, typically occurs in the neck, shoulders, and arms about 15 minutes after ingestion. If the sensation is bothersome, you can reduce it by spreading out 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.