What is Beta Alanine?

Beta Alanine is a non-essential amino acid. This means it is naturally occurring, as opposed to essential amino acids, which are not.

Where to find Beta Alanine:

As mentioned above, Beta Alanine is naturally occurring. In our diets it is mainly found in a dipeptide called carnosine, however it is also found in the dipeptides anserine and balenine. These dipeptides are found in protein-rich foods such as chicken, pork, beef and fish.

Beta Alanine can also be referred to as:

Beta-Alanine, 3-aminopropanoic acid.

Serving Size

Take 4g-5g daily, divided between 1-2 servings.

A BulkPowders.co.uk 1ml measure (level scoop) provides 1.1g of Beta Alanine powder.

Timing

On workout days take 2g-2.5g about 15-20 minutes before exercise and 2g-2.5g immediately after exercise. On non-workout days take 4g-5g when convenient, ideally with food to reduce the prickling sensation that Beta Alanine supplementation can cause.

Synergists

Research has suggested that Beta Alanine works well with carbohydrates. This could be particularly beneficial after exercise, by combining Beta Alanine with a carbohydrate such as Waxy Maize Starch, Maltodextrin or Dextrose. It is also thought that Beta Alanine and creatine work synergistically, so a combination of Beta Alanine, carbohydrates and creatine (we would suggest Creatine Monohydrate for its neutral taste) would be a very effective post-workout beverage.

Safety

Beta Alanine is a safe supplement. Studies of users supplementing with Beta Alanine for 12 weeks found no adverse effects whatsoever.

Toxicity

There is no known toxicity of Beta Alanine

Bans/Restrictions for Use

As far as we are aware there are no known bans or restrictions in regard to supplementing with Beta Alanine.