Beta-alanine is a widely researched performance enhancer in the realm of sports supplements. Research indicates that consistent intake over a period of about four weeks can lead to increased resistance to fatigue, allowing for longer and more intense workouts.*
This enhanced endurance can support various fitness goals, such as muscle gain, fat loss, and improved stamina. Understanding the optimal timing for beta-alanine consumption can maximize its benefits.*
Timing of Beta-Alanine Intake
Unlike supplements with immediate effects, beta-alanine requires time to build up in the body before noticeable changes occur. According to Trevor Thieme, CSCS, it may take four to six weeks for beta-alanine to reach effective levels in the body. Therefore, taking it right before a workout is unnecessary as it does not offer short-term benefits.*
Unlike caffeine, which acts on the central nervous system, beta-alanine functions within muscle cells by combining with histidine to form carnosine. Carnosine aids in buffering the accumulation of acid that causes muscle fatigue during intense exercise, leading to improved muscular endurance.*
Optimal Usage of Beta-Alanine
Consistency is key when it comes to beta-alanine supplementation. "The timing of intake is less important than ensuring you take it regularly," notes Thieme. Whether consumed in the morning with coffee, evening with protein, or as part of a pre-workout blend, the benefits remain consistent.*
Role of Beta-Alanine in Pre-Workout Supplements
Although beta-alanine itself does not deliver immediate effects and can be taken at any time of day, it is commonly included in pre-workout formulas like Beachbody Performance Energize to ensure consistent intake.*
Some individuals may experience a harmless tingling sensation, known as the beta-alanine tingle, upon starting supplementation. This sensation, described as an itch or mild pins and needles, typically occurs in the neck, shoulders, and arms shortly after ingestion. To minimize this sensation, dividing doses throughout the day may be beneficial.*
*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.
