Since its introduction, Beta-Alanine has become one of the most popular supplements on the market. Beta-Alanine can make all the difference in your workouts. Find out how in Ingredient Spotlight: Beta-Alanine!
What Is Beta Alanine?
Beta-alanine is a non-proteinogenic amino acid. It combines with the amino acid histidine to form the dipeptide carnosine.(1)
What's A Non-Proteinogenic Amino Acid?
Different types of amino acids can be classified into different categories based on certain properties. Proteinogenic and non-proteinogenic amino acids are two good examples. The primary difference is that proteinogenic amino acids have a major role in creating proteins, while non-proteinogenic amino acids are not involved in this process.(2)
The Benefits Of Beta-Alanine
Beta-Alanine indirectly inhibits the build-up of lactic acid in the muscles. This slows fatigue. By blocking lactic acid, Beta-Alanine extends endurance. This means it also extends time under tension, which in turn supports muscle growth.(3)
Mechanism Of Action
As noted, Beta-Alanine indirectly blocks lactic acid. How? By increasing levels of carnosine in the body. It’s actually carnosine that lowers acid buildup and reduces fatigue. So what is carnosine? It occurs naturally in the body and can be found in high concentrations in the muscles and brain.(4,5)
The Tingles!
There’s one more aspect to using Beta-Alanine. It causes a short-term, harmless tingling effect. This effect bothers some users to the point that some companies dramatically under-dose it in an attempt to control the tingling sensation. However, this effect is harmless, and you should want the most effective dose possible. Besides, the effect does not last long, and the benefits far outweigh the side effects.(3)
The 5% Nutrition Products That Contain Beta-Alanine
Kill It
Of course, Kill It features Beta-Alanine as part of its advanced NO/Endurance Blend. This is a great starter pre-workout or lower caffeine pre-workout for those who want less stims.
Kill It Reloaded
Here's the next step up in 5% pre-workouts. This exceptional formula features more caffeine. It also features a little less Beta-Alanine, so Kill It Reloaded is the way to go if you're bothered by the side effects.
Kill It RTD
Here's our newest pre-workout, and what a pre-workout it is! This cutting-edge formula features a huge 10g of Glycerol, which promotes insane cell volume and supports endurance. With a dose like that, there better be a full dose (3200 mg) of Beta-Alanine to support that endurance, and of course, there is!
5150/5150 Stick Packs
This is our ultra-powerful, Stim-Crazy pre-workout with a huge 400 mg of caffeine from multiple sources. There's also an almost-full dose of Beta-Alanine to support endurance. You'll need it with this kind of energy!
All Day You May/All Day You May Stick Packs
Beta-Alanine is here as part of All Day You May’s Intra-Cellular Buffer Blend. As a prime example of 5% innovation, we put a Blend of ingredients in All Day You May that buffer lactic acid and extend endurance. That’s one reason it’s the ideal intra-workout. Who does that besides 5% Nutrition?
All Day You May Caffeinated
The only difference with this formula is the addition of caffeine. That makes it a good alternative to high-stim pre-workouts. Instead, stack it with Full As F*ck to take full advantage of the Beta-Alanine content.
Recap
Beta-Alanine is one of the most effective ingredients currently on the market. Since it’s in so many pre-workouts, it certainly makes the case for using it when you train. If you can improve your in-the-gym endurance, why wouldn’t you want to? If you haven’t tried it, grab a container of the 5% Nutrition pre-workout of your choice, now.
References
- https://examine.com/supplements/beta-alanine/
- https://www.differencebetween.com/what-is-the-difference-between-proteinogenic-and-non-proteinogenic-amino-acids/#Non-proteinogenic%20Amino%20Acids
- Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y
- Jukić, I., Kolobarić, N., Stupin, A., Matić, A., Kozina, N., Mihaljević, Z., Mihalj, M., Šušnjara, P., Stupin, M., Ćurić, Ž. B., Selthofer-Relatić, K., Kibel, A., Lukinac, A., Kolar, L., Kralik, G., Kralik, Z., Széchenyi, A., Jozanović, M., Galović, O., Medvidović-Kosanović, M., … Drenjančević, I. (2021). Carnosine, Small but Mighty-Prospect of Use as Functional Ingredient for Functional Food Formulation. Antioxidants (Basel, Switzerland), 10(7), 1037. https://doi.org/10.3390/antiox10071037
- 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
