If you exercise, whether it's lifting weights, doing cardio, or playing sports, then beta-alanine is one of the best supplements you can take to help you push further. Beta-alanine is a natural amino acid that plays an essential role in fighting fatigue and helping you get more out of every workout.
In the simplest sense, your ability to fight fatigue partially depends on the amount of carnosine in your muscles. In order to produce carnosine, your body needs beta-alanine. And the best way to supply your body with the beta-alanine it needs for high performance is to use a high-quality beta-alanine supplement.
When your muscles get tired, beta-alanine is the natural solution that helps you keep pushing harder, becoming stronger, and finding the extra gear to do more reps, run a little farther, or stay in the game longer.
A meta-analysis of 15 different studies found that beta-alanine can boost muscular and aerobic endurance. That's because -- as we mentioned above -- beta-alanine increases your production of carnosine. This means you can fight off the acid building in your muscles and maintain a higher intensity for a longer period of time during your workouts.
If you’re training in the 8-20 rep range or doing higher intensity cardio (like rowing or sprints), you’re likely to see the biggest boost. And, if you perform long-distance cardio, you’re likely to feel some mild effects that help you fight off early fatigue.
How Much Beta-Alanine Should You Use?
To see the effects of beta-alanine, you need at least 3 grams per day. The amount will build up in your system, so it’s important to use it daily or consistently. You can safely take up to 6 grams per day.
Beta-Alanine Tingling: What It Is and Why It Happens
For some people, beta-alanine can trigger a completely safe “tingle” effect that some people find annoying. The more you take, the more likely you are to tingle. To help overcome that effect, you can take a time-released beta-alanine, split your dose, or take with food and more water.
For instance, when taking Ladder Pre-workout, if you don't like the tingling sensation, mix with 20 ounces of water and food.
Overall, beta-alanine is a safe supplement and doesn't present any health threats.