Recent research has shown Beta-Alanine to be a safe an effective supplement for strength and conditioning training.
If you haven’t heard of or tried Beta-Alanine it’s definitely worth taking a look.
What if we told you that there’s an easily-accessible supplement that’s been proven by major university, peer-reviewed studies performed on actual human beings.
Performed to boost explosive muscular strength and power, enhance anaerobic (resistance training) and aerobic (cardiovascular) endurance, increase muscle mass, and allow you to train harder and longer than normal.
Have we piqued your interest?
We’re going to take a look at five supplements that all claim to provide users with those benefits, thanks to the power of Beta-alanine.
Top 3 Recommended:
At a fundamental level, Beta-alanine is an amino acid — the raw material that makes muscle tissue.
However, Beta-alanine is a bit different than many of the other amino acids that you might be familiar with, or that people in the fitness industry talk about, because it’s considered a “non-essential” amino acid.
To put it in simple terms, it means that it’s not abundantly found in your typical protein sources, like chicken, beef, fish, or even whey protein, and even when you do consume it, it’s not going to be used by the body to synthesize muscle proteins.
So then, why is Beta-alanine relevant, especially to athletes and fitness enthusiasts?
Beta-alanine Makes Carnosine
Instead of thinking of Beta-alanine as a standalone item in a vacuum, think of it as a key ingredient in a recipe.
When Beta-alanine is combined with another key amino acid called histidine (an essential amino acid that’s required for tissue growth and repair which can be found in a wide variety of foods), it results in the creation of Carnosine, a very powerful molecule that has a whole host of positive benefits.
Metaphorically speaking, Carnosine is like the security guards hired by nightclubs and nightlife hotspots: it makes sure that nobody acts out of line, and keeps out anybody who shouldn’t be there.
For instance, everyone is familiar with that “burning” feeling in your muscles, when you exercise for an extended period of time.
That burning feeling is literally the build-up of lactic acid, whose presence, as we all know, makes it harder and harder to keep going.
Carnosine basically neutralizes the effect of lactic acid in the muscles, while simultaneously increasing the effect of Adenosine triphosphate (ATP), which is basically the fuel source for all cells.
In other words: it gets rid of the stuff that makes you feel like your muscles are on fire and/or completely drained, to help you exercise longer and perform better.
But Carnosine has a great deal of importance even outside of just athletic performance.
It reduces the rate of formation of advanced glycation end-products (AGE’s), which are basically rogue proteins or fats that bond with the sugars in your body, and then hang around to make a huge mess in your arteries and veins.
AGE’s can be a factor in aging and in the development or worsening of many degenerative diseases, such as diabetes, atherosclerosis, chronic kidney disease, and Alzheimer’s disease.
Going back to our security metaphor: it’s the it gets between two different people who want to get together and cause a ruckus in their present location.
By neutralizing many of the side effects that take place during rigorous exercise, Carnosine effectively helps your muscles work even better, allowing you to work out harder and for a longer duration.
And while your body does produce its own supply of carnosine, it’s nowhere near the amount needed for people who are very physically active.
Supplementing with Beta-alanine vs. Carnosine?
Having spent all this time talking about the benefits of Carnosine, and how Beta-alanine simply facilitates the development of Carnosine, you’re likely asking the question: why wouldn’t I just purchase and use a Carnosine supplement in the first place, since that’s what we’re trying to create in the body in the first place?
While that might make sense from a logical perspective, that’s unfortunately not how the body works.
If you ingest carnosine directly, your body will simply break it down before it ever reaches your muscles. It’s effectively pointless.
To effectively boost carnosine levels in your body, you have to supplement with beta-alanine.
How To Take Beta-Alanine Supplements
As far as the optimal way to supplement with Beta-alanine, the process is very similar to that of Beta-alanine’s frequent “tag team” partner among athletes and gym buffs: creatine.
Initially, you might want to go through a loading phase, constituting about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.
Many people find that, like creatine, beta-alanine works best if it’s ingested with post-workout carbohydrates, as the insulin spike created by the carbs directly shuttles the Beta-alanine to the tired cells in need of recovery.
Also, studies have shown that taking Beta-alanine with a meal may be even more effective. And if you’re looking for an outside-the-box way to even further enhance the impact of Beta-alanine, try combining it with sodium bicarbonate, aka baking soda.
Baking soda also enhances exercise performance by reducing acid in the blood and muscles, which means that it’ll compound the effect of the Carnosine created by Beta-alanine supplementation.
The Best Beta-alanine Supplements On The Market
A wholesale supplier of over 300 pure nutritional supplements and ingredients, Bulksupplements.com’s promise to both consumers and retailers looking to purchase from them is simple: they offer a huge product selection, unbeatable prices, and excellent customer service.
Located in Henderson, Nevada, Bulksupplements.com is an FDA-Registered facility that’s fully dedicated to maintaining all health code and government regulations, ensuring that you can safely purchase products that you feel confident using and/or providing to others.
- 💪 Lean Muscle Support - Beta Alanine, a womens pre workout supplement, is widely used to help build lean muscle, and is also a vegan pre-workout.* It may aid in the production of carnosine, a...
- ⚡ Pre-workout Energy - Beta Alanine has been used as an amino energy pre workout that supports the nervous system by the athletic and bodybuilding communities. It is thought to be a great vegan pre...
- 🩹 Post Workout Recovery - Beta Alanine, pre-workout for women, is often used to assist with recovery after exercise and may promote recovery. It is believed to load the muscle cells with buffers...
What We Like:
- Clean & pure powder with no fillers; lab tested for verification & guaranteed purity
- 100% vegan, containing no animal products, and no animals were used in making it
What We Dislike:
- Does not specifically say “100 pure Beta-alanine” on the image of the package online
- Does not come with a scoop of any type; their recommended serving size is 500mg
Nutricost brings you the best of bulk health & wellness products, sourced ethically from around the globe.
Located in Vineyard, Utah, the company promises to provide consumers with the highest quality product, each and every time.
Nutricost offers consumers a pure, high quality Beta Alanine Powder, made in a GMP compliant, FDA registered facility.
- 300 Grams of Beta Alanine Per Bottle
- 3 Grams Per Scoop (Included)
- Pure, High Quality Beta Alanine Powder
What We Like:
- 100% pure Beta-alanine that’s packaged in the USA, with third party testing to confirm the purity of the supplement
- Product mixes well into the liquid of your choice, with a negligible impact on taste
What We Dislike:
- Source products come from China, which could lead to some questions about safety
- Does not include a scoop inside of the packaging, with serving size being “one rounded 1/4 teaspoon,” which is an inexact measurement
PrimaForce prides itself on providing consumers with quality products at affordable prices, while utilizing pharmaceutical-grade, tested ingredients.
Their Beta-alanine product is made in the USA, and lab-tested for purity and potency.
- AIDS IN LEAN MUSCLE GAIN: Beta Alanine is used by men and women to support endurance and build lean muscle
- REDUCES FATIGUE: Increases intracellular carnosine levels, thus delaying muscle fatigue, allowing you to exercise longer and harder
- ENHANCES STRENGTH PERFORMANCE: Supports increased muscular endurance for harder training and more productive workouts
What We Like:
- They provide a one-gram scoop in their product, meaning that their standard 200-gram product is good for 200 servings
- People who have used the product have been very happy with how well it mixes into their beverage of choice, and how great the results have been for them after using the product
What We Dislike:
- Some people might find that small scooping spoon a bit tedious, though, as they’ll have to place as many as six scoops into their beverage during a potential bulking phase
NOW® Sports delivers premium sports nutrition supplements with purity and potency they can trust.
If you’re looking to take Beta-alanine, without worrying about mixing a powder into a liquid, and dealing with the resulting taste, then the NOW Beta-Alanine capsules may be a good option for you.
- Same trusted quality with a brand new look! Packaging may vary
- NOW Sports Beta-Alanine vegan/vegetarian capsules provide endurance for hard workouts and are proven to delay muscle fatigue.* Suggested use is 3 capsules taken with water or your favorite NOW Sports...
- GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and...
What We Like:
- Each bottle contains 120 capsules, with each serving (three capsules) comprising 2.25 grams of Beta-alanine
- Some intrepid gym-goers have discovered a process where they simply empty the content of the capsules into a beverage and consume it that way
What We Dislike:
- You’re not necessarily getting only Beta-alanine when ingesting these capsules; other ingredients include gelatin (the capsule itself), rice flour, stearic acid (vegetable source) and magnesium stearate (vegetable source)
Micro Ingredients manufactures and distributes its own products by using state of the art technology that converts raw materials into its purest form of powder without losing any flavor and nutritional value.
They recommend customers to choosing certified organic foods, as it provides a tangible way for them to benefit the environment, local economies, and public health.
One of the best benefits of the product itself is that one serving is two grams (scoop included), and the bag contains 250 servings, so you won’t have to purchase it over and over if you use it regularly.
- Micro Ingredients Pure Beta Alanine Pre Workout Powder, 35 Ounce (2.2lb), Non-GMO.
- Essential Amino Acids for Muscles Build Up.
- Supports Muscle Function, Strength, Endurance and Recovery.
What We Like:
- 100% pure source of the supplement, containing zero additives, preservatives, fillers, gluten, artificial colors, or flavors
- USDA organic, non-GMO product
What We Dislike:
- Requires consumers to take supplement both before and after working out
Which Beta-Alanine Product Is the Best?
If you decide you do want to give Beta-alanine supplementation a try, we strongly suggest starting with the product from Micro Ingredients.
Between the high-quality organic product, and large volume of the standard product (for a very reasonable price), you’re getting the best bang for your buck.
Beta-alanine is a fantastic supplement for athletes who play sports involving explosive movements, or individuals who regularly perform anaerobic (resistance-based) workouts or high intensity interval training, because of its ability to reduce muscle fatigue and enhance recovery.
It’s one of the most consistently effective — and totally legal — performance-enhancing supplements to hit the sports nutrition market in recent memory.
But in the spirit of total honesty: if you’re someone whose workouts are more focused around low-intensity exercises taking place over longer periods of time (think marathon runners and/or triathletes), you may not enjoy quite the same results, because of the way muscles are differently stressed in those types of exercises.
Our team at The Fitness Tribe often collaborates together to produce content. Many times the content is not written by a single author, instead it is usually a team effort.
Last update on 2022-01-29 / Affiliate links / Images from Amazon Product Advertising API