What Is Beta Alanine?
Beta alanine is a supplement that anyone who exercises should get to know. Just like other supplements, it’s extremely important to know when to take beta alanine. Knowing when to consume the supplement is the best way to optimize its benefits.
Typically when we think about how to get our daily vitamins into our diet, we think of hearty protein and nutrient enriched foods. For example, chicken, whey, meat, and fish. However, beta alanine is not found in these foods and is not typically consumed through our diets. This means that beta alanine is a non-essential amino acid. We have to work a little harder to bless our bodies with the powerful beta alanine.
Beta alanine works by being converted into carnosine once it enters your body. Beta alanine’s presence in our bloodstreams is actually directly tied to our muscle carnosine levels. This is why the supplement will help increase your stamina, increase your strength, and improve your muscle development.
When To Take Beta Alanine
Beta alanine is most useful for people who love to train. The supplement allows you to work harder during exercise regiments which results in rapid muscle gains. For people attempting metabolic type workout regiments, (resting frequently between sets), beta alanine can help the body to recover rapidly during the rest periods. This allows for an increased calorie burn and higher intensity throughout the workouts.
Beta Alanine Dosage
When to take beta alanine is usually determined by your daily routine. It’s best to consume the beta alanine supplement throughout the day when first starting out. This is called a “loading phase.” The recommended dosage is 6 grams spread out over 2 or 3 doses throughout the day. This only lasts for the first 6 days and then you move on to the “maintenance phase.” This phase requires 3 grams divided into 3 doses throughout the day.
It’s important to note that beta alanine is most effective when taken with carbohydrates. This is because of the insulin spike that occurs. This will increase the rate of uptake into the cells of the muscles.
What Are The Benefits Of Beta Alanine?
- Builds muscle and increases mass
- Boosts muscle anaerobic endurance
- Increases endurance levels
- Boosts muscular strength
What Are The Risks Of Beta Alanine?
Tingles/Itching/Burning: Yes, there is something called the beta alanine itch. The main side effect of beta alanine is a strange tingling feeling that resembles what most of us know as “pins and needles.” Depending on the person and the level of intensity, the feeling can range from a light warm sensation to itching and burning that can be quite uncomfortable. However, the side effect is far from serious and most health professionals recommend pushing through the sensation until it wears off and you begin feeling the results from the supplement.
Top Brands Of Beta Alanine
- Bulk Supplements
- NOW Foods
- Optimum Nutrition
- Harb Rhino
- Muscle Feast
- GNC Pro Performance
Beta alanine is a crucial supplement for anyone who loves working out. Remember – knowing when to take beta alanine is the most important part of the supplement process.