LETS GET TINGLY

LETS GET TINGLY

Beta Alanine

We’re wrapping up this short series on supplements with one that I (Jonathan) take daily. Beta Alanine.  Many pre-workouts you can buy on the shelf contain beta alanine.  Personally, I buy mine separately from bulk supplements on amazon and put it into my post workout whey protein shake.  

So what is it and why do I take it?   Beta Alanine is a non-essential amino acid.  That means that our body already makes it.  Our bodies convert beta alanine into a compound molecule called carnosine.  Carnosine’s main job is to regulate the acidity levels in our body.  

When you’re lifting weights, you’re contracting your muscles.  As you do that the acidity level in the muscle increases.  Once it reaches a certain threshold, the muscle cannot contract any more.  

By supplementing the amount of beta alanine in our body, we can increase our carnosine stores. This in turn, lets our muscles perform more work before they give out.   More work = more reps = more gains.  

Research suggests supplementing with about 4-5 grams of beta alanine daily. 

Here is the part that some people don’t like.  Beta Alanine can trigger a histamine response in your body that gives you an itchy/tingling sensation.  Usually it’s on the scalp, arms and shoulders.  As you continue to take beta-alanine, the symptoms diminish.  Personally, I don’t mind it.  

So there you have it.  Beta alanine is cheap and has research behind it.  If you feel so inclined, give it a shot!