When to take beta-alanine for best results

Beta-alanine is one of the most well-researched performance enhancers in the world of sports supplements. Studies show that taking it consistently for about four weeks can result in bigger fatigue resistanceallowing you to work harder for longer.*

This in turn can help support your individual fitness goals, such as more musclesless fat and more endurance. As with any supplement, knowing when to take beta-alanine can help you get the most out of it.*

Should I take beta-alanine close to training?

Some supplements have an “acute” effect, meaning they have an immediate benefit shortly after taking them. for example, caffeine produces a sharp increase in focus in just 15 minutes for many people.

Beta-alanine is different. “It can take four to six weeks for beta-alanine to build up to sufficient levels in your body to make a noticeable difference in your workouts,” says Trevor Thieme, CSCS. As such, there is no need (or any short-term benefit) to take it right before a workout.

Also, unlike caffeine, which primarily affects your central nervous system, beta-alanine works in your muscle cells, combining with histidine to form carnosine. Carnosine helps relieve the acid build-up that causes it “burning” sensation. during intense exercise. The result: increased muscular endurance.*

When to take Beta-Alanine

Taking beta-alanine is a long-term investment. “It doesn’t matter when you take beta-alanine during the day as long as you take it,” says Thieme. In the morning with your coffee, in the evening with yours proteinin your pre-workout supplement — everything is fine.

Just be consistent and you can expect a noticeable improvement in training performance a few weeks later.*

Is beta-alanine the same as pre-workout?

Beta-alanine itself is not a pre-workout supplement, as it does not provide any acute effects and you can take it at any time during the day. However, it is a common ingredient in pre-workout formulations — such as Beachbody Performance Energize — because it ensures you get your daily dose.*

You may also experience a common but harmless side effect when you start supplementation: beta-alanine tingling. Often described as itching or mild “pins and needles” that poke under the skin, beta-alanine tingling is a temporary sensation that usually begins in the neck, shoulders, and arms about 15 minutes after you take it.

If you can’t get used to the burning sensation, you can reduce it by simply dividing your doses throughout the day.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.