If you are interested in fitness or if you are a gym enthusiast, you might have heard about people discussing beta-alanine. What is beta-alanine?
Some say it helps you work out longer, while others think it's not entirely true. And then some complain about a strange tingling feeling after taking it. So what’s true and what’s not?
What is beta-alanine?
Where Beta-Alanine Comes From? Beta-alanine is a non-essential amino acid. A non-essential amino acid means a human body can manufacture it independently. Mostly, amino acids help in building proteins , beta-alanine is not used to build proteins. Instead, its important role is to combine with the compound histidine to form carnosine.
What is carnosine? It is a molecule that helps to regulate the pH levels in your muscles during intense physical exercise.
Read more: benefits of beta-alanine for vegetarians
Beta-Alanine For Fitness: Role in Boosting Carnosine Levels
By increasing carnosine levels in your muscles, you can reduce the accumulation of lactic acid. This means your muscles can tolerate intense activity for a longer period without feeling tired.
Beta-alanine benefits for you: what are the myths?
Myth 1: Beta-Alanine Builds Big Muscles
Many people believe beta-alanine is like protein powder or creatine, meaning it builds muscles directly. That’s not true.
The truth is, beta-alanine helps delay muscle fatigue, so you can do a few more reps or keep going longer. That extra training volume may help with muscle growth over time, but beta-alanine itself doesn’t grow muscles.
It supports your training. The actual muscle gains come from your workout and your diet.
Myth 2: The Tingling feeling means it’s Working Better
If you’ve taken beta-alanine and felt a tingling or itchy feeling in your skin, especially on your face or arms, you’re not alone. This is a harmless effect called paresthesia.
But here’s the point you have to make : the tingling does not mean the product is working better. Some people feel it, while some don’t. It depends on how much you take and how your body reacts.
However, if the tingles bother you, you can:
- Start by taking a smaller dose
- Split the overall dose across the day according to your comfort.
Myth 3: You Have to Take It only Before Your Workout
This is a very common misunderstanding. Most of you think beta-alanine works like caffeine or pre-workouts. But not so true. Instead, unlike those, beta-alanine doesn’t give you an instant effect.
It works best when taken daily for a consistent time. You need to take it for at least two to four weeks to build up carnosine in your muscles. Only then will you start noticing better endurance.
So, you don’t have to take it right before your workout. You can take it any time of the day. Just make sure you take it every single day.
Myth 4: It Helps Only Runners and Cyclists
Many people think beta-alanine is only for endurance athletes. But you should remember that, beta alanine benefits everyone that does high-intensity or short-duration exercises.
It can help:
- Professional weightlifters who do multiple sets
- Especially, sprinters who need quick bursts of speed
- However, sports athletes who need stamina might feel it helpful
Finally, do you think your workouts involve repeated efforts? or maybe beta alanine can be helpful for short, powerful bursts, that can help you perform maximum.
Myth 5: It’s Not Safe for Everyone
Mostly, people avoid beta-alanine because they think it’s unsafe or artificial. Need not to worry, beta-alanine is a natural substance made in your body, and it is widely considered safe when used with prior knowledge.
The usual side effect is the tingling feeling, which is temporary and harmless. Stick to the recommended dose of 3 to 6 grams per day, and you’ll be fine.
However, if you have any medical conditions or taking other medicines, talk to your doctor before starting any new supplement.
How to Add Beta-Alanine Correctly
Now that you’ve cleared up the myths, let’s see how to take beta-alanine in the best way.
- Consume it daily: Consistency matters more than timing in fitness.
- Start by consuming 3 to 4 grams per day: By this way, you can increase up to 6 grams if needed over a time.
- Consider splitting the dose: If you feel tingling uneasily, you may divide your daily amount into two or three smaller servings.
- Be patient with the results: It takes at least 2 weeks to see results, sometimes up to 4 weeks, depending on individuals.
- Pair with other supplements: Beta-alanine works well with creatine or protein for better overall results.
Also read: Beta Alanine vs Creatine monohydrate
Final Thoughts:
Yes, beta-Alanine is worth consuming. Especially, if you’re someone who is training with intensity and wants to get the most out of every workout, beta-alanine is worth considering.
- It won’t build muscle directly.
- It won’t give you a boost in five minutes.
- Don’t fall for the myths. Use it the right way and give your workouts the edge they need.
Key Takeaways for Beta-Alanine
- Beta-alanine helps increase endurance and maximum time for the workout, not muscle size.
- The tingling effect is normal, but not a sign of effectiveness.
- It should be taken daily, not just before workouts.
- It’s useful for all kinds of training, not just endurance sports, which is a myth.
- It’s safe when used in the right dosage.
