Beta-alanine is an amino acid and a precursor of carnosine, a molecule that acts as an antioxidant and supports healthy organ and muscle function. How to Take Beta-Alanine Powder As a dietary supplement, take 500 mg (scant 1/8 tsp) up to three times daily, or as directed by a physician. Individual needs will vary. For best results, take approximately 30 minutes before exercising by mixing into a beverage of your choice. Taking beta-alanine may cause a harmless tingling sensation known as paresthesia. This is completely normal and subsides within a few minutes. To avoid this, take in smaller doses throughout the day. Beta-alanine is a building block of carnosine, which has been shown to stabilize muscular pH balance and reduce lactic acid buildup that causes muscle burnout. Some studies have shown that supplementing with beta-alanine increases carnosine levels during exercise by up to 80%. Improve Endurance and Performance By delaying muscle fatigue, beta-alanine may improve your athletic performance. Research has linked it to improved speed, strength, and endurance, making it a beneficial supplement for high intensity workouts, strength training, crossfit, bodybuilding, and endurance exercises like cycling and running. Dynamic Duo Want an extra performance boost? Research suggests that taking beta-alanine with creatine could significantly improve endurance, increase lean muscle mass, reduce body fat percentage, and speed up post-workout recovery so you can get back to the gym sooner for faster results. 100% pure Beta Alanine Easy solubility Beta Alanine is a sports nutrition supplement particularly useful to those involved in exercise performance, such as athletes or bodybuilders. Beta Alanine is chiefly useful in increasing muscular endurance, but consumers are encouraged to research this compound to see if it is right for them.
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