What is Beta-Alanine?
Beta-alanine is a version of alanine that turns into carsonine after ingestion. Carsonine is an acid buffer that is stored in cells within the body and released when pH levels drop down, reducing the effects of lactic acid. In turn, this helps reduce muscular fatigue and soreness. Muscular fatigue is reduced in the 60 to 240 second range, which makes it directly applicable to reducing fatigue during a lifting set. These results have been observed consistently.
A small, but consistent, improvement in muscular hypertrophy has also been observed as the result of taking beta-alanine.
For the full spectrum of research on beta-alanine, I recommend checking out Examine, which is where the above chart is from.
How Much Beta-Alanine Should I Take?
Research supports 2 to 5 grams of beta-alanine as an effective dosage. 4 grams is often used in good pre-workout supplements.
Best Beta-Alanine on Amazon Prime
- Mettle Energy – Beta Alanine Powder (500g)
- Bulk Supplements – Beta Alanine Powder (500g)
- Nutricost – Beta Alanine Powder (500g)
- PrimaForce – Beta Alanine Powder (500g)
- Hard Rhino – Beta Alanine Powder (500g)
If you’re making your own pre-workout or just looking for an easy way to supplement you diet with beta-alanine, Amazon Prime makes it easy. For beta-alanine, I generally prefer to go for the cheapest option.
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About Kyle Risley
Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.