There are a number of supplements on the market that stand out from the pack. These are supplements that produce results, such as creatine, nitric oxide boosters, pre-workouts, and beta alanine. They give you results you can feel and see. In the case of beta alanine, you’ll be able to knock out more reps and sets. This means it’s a valuable addition to your supplement arsenal. In this edition of Ingredient Spotlight: Beta Alanine, we’ll look at this exceptional ingredient and tell you what 5% Nutrition products you can find it in.

Beta Alanine - What It Is & What It Does

Beta Alanine is a non-proteinogenic amino acid. In other words, it’s not used to make protein. It combines with the amino acid histidine to create the dipeptide carnosine. Beta Alanine exerts its effects indirectly by increasing carnosine levels in the body.^(1,2)

Here’s how carnosine works: As you’re working out, your body produces ATP through several pathways. One pathway is Glycolysis. This process can power your workout for about 2 minutes. Glycolysis creates ATP by using carbohydrates in the form of glucose and glycogen. These are broken down to form pyruvate, which can be used for lactate or to create ATP for energy. As you perform your set, lactate or lactic acid is formed. By this time, you’re fatigued and just about ready to end your set. Carnosine acts as a buffer against the buildup of acid in the muscles. This lowers acidity, slows fatigue, and allows you to get more reps.^(3,4)

The Benefits Of Beta Alanine

As noted above, the benefits are as follows:

• Slow fatigue by reducing acid levels in the body
• Increase your time to exhaustion during exercise - this benefits both shorter duration weight lifting and longer duration endurance exercise
• Improves body composition by supporting muscle growth

What Is The Accepted Dose?

The recommended dosing range is 2-5 grams, with 3.2 grams considered the standard. Many companies offer lower doses primarily to offset the tingling and itching side effects that we will cover next. On the other hand, some companies offer higher doses. 

While you can find it as a stand-alone supplement, it’s become a standard ingredient in pre-workouts. In fact, it’s rare to find a pre-workout without it. 

What About That Tingling & Itching?

As noted, Beta-Alanine is known almost as much for its tingling and itching side effects as it is for its effects on endurance. These sensations are harmless and temporary. In most cases, they can be minimized by drinking more water. Still, for those individuals that just do not want to deal with these effects, lower doses are suggested.  

The 5% Nutrition Products That Contain Beta Alanine

Kill It

Beta Alanine is the second ingredient after citrulline in our exclusive 7.5g NO/Endurance Blend. 

Kill It Reloaded

We’ve chosen to use a moderate 2g dose in Kill It Reloaded. This minimizes the side effects yet still provides the benefits. 

5150

5150 uses a 3g dose, which comes with maximum benefits but also comes with all the temporary side effects. 

Recap

Beta Alanine is an effective ingredient that, when part of a 5% pre-workout, can help you get closer to your goals. After all, more endurance means a better workout. Pick your favorite 5% pre-workout and experience the benefits today!

References:

1. https://examine.com/supplements/beta-alanine/
2. Culbertson, J. Y., Kreider, R. B., Greenwood, M., & Cooke, M. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients, 2(1), 75–98. https://doi.org/10.3390/nu2010075
3. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z
4. Culbertson, J. Y., Kreider, R. B., Greenwood, M., & Cooke, M. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients, 2(1), 75–98. https://doi.org/10.3390/nu2010075