Beta Alanine is also known as 3-aminopropanoic acid. It should not be confused with alanine. Beta Alanine is a non proteinogenic amino acid, which means it cannot be synthesized into a protein. Beta Alanine can be found naturally in poultry and beef. Dr. Roger Harris research which later led to creatine on the market has also now helped bring attention to beta Alanine.
Beta Alanine and bodybuilding:
Beta Alanine according to scientific research has the following benefits: increased aerobic endurance, increased strength and muscle mass, increase anaerobic (weight lifting) endurance. You should also notice increased pumps and vasodilation.
Beta Alanine Recommendations:
The optimal dose seems to be about 5 grams a day according
to research. It should also be taken with a high carbohydrate meal.Beta Alanine seems to have similiar benefits overall as creatine. Taking creatine with Beta Alanine will mean you will get benefits of both supplements simultaneously. It may take 3 to 4 weeks to start noticing results from Beta Alanine. According to studies it should take 12 weeks before it hits its peak.
Beta Alanine Side Effects:
Some people notice a tingling sensation on the skin in the first few weeks directly after ingestion that lasts about an hour. Eventually this subsides after a few weeks of supplementation. It is caused by how Beta Alanine binds to nerve receptors. It is not felt by everyone, so it is not a sign of it working or not.
