If you've used a pre-workout supplement before the chances are you've experienced a tingly or itchy sensation which almost makes you want to peel the skin off of your face.. If you know you know.
This harmless sensation (named paresthesia) is caused by Beta Alanine. Beta Alanine is a non-essential amino acid that is used by the body to produce carnosine, a molecule that helps to buffer acid in the muscles. This buffering action helps to delay muscle fatigue during exercise and may enhance athletic performance.
Beta Alanine has been shown to enhance muscular endurance during high-intensity exercise lasting 1–10 minutes.[1]
Exercises that this may benefit include running, swimming and rowing over short distances such as 100-400m sprinting.
What is the clinical dose of Beta Alanine?
Studies of Beta Alanine dosages have included 3.2g-6.4g taken daily [2].
Although Beta Alanine is popular in pre-workout supplements, the timing (like with Creatine Monohydrate) appears to be irrelevant as long as you are consistently supplementing the required amount each day.
Where can I find supplements containing Beta Alanine?
As mentioned, Beta Alanine is a popular choice in pre-workouts. You can find 3.2g of Beta Alanine in our ELITE Pre-Workout and Project Pump Pre-Workout.
