How should I take beta-alanine? | Learn: Your Fitness Business Resource

How should I take beta-alanine?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Beta-alanine is known for boosting levels of carnosine, which helps to increase performance in the body.
  • Beta-alanine supplements can increase the size and mass of your muscles.
  • For most people, 4 grams to 5 on a daily basis is the perfect amount to get maximum results.
  • Beta-alanine has been shown to be safe to take for at least 12 weeks.

Beta-alanine is a nonessential amino acid, which means that it is made naturally by the body. Many amino acids are used as building blocks for protein synthesis.

Beta-alanine is known for boosting levels of carnosine, which helps to increase performance in the body.

Although your body makes beta-alanine naturally, many athletes and active people benefit from taking it as a supplement as well.

Besides the beta-alanine that the body makes, beta-alanine can be found in food sources.

There are also beta-alanine supplements available.

Depending on your activity level and gender, there is a certain amount that is recommended in order for you to notice the most improvement.

Of course, no supplement routine is complete without being combined with a regular exercise routine. Go PRO for access to workout plans, personal trainers, and more. Sign up now. 

What Are the Benefits of Beta-Alanine?

Beta-alanine can help increase the body’s performance in many athletic endeavors. Because beta-alanine increases the amount of carnosine in the body, it also increases aerobic and anaerobic endurance.

Beta-alanine supplements can also increase the size and mass of your muscles. Taking them on a regular basis may increase the strength of your muscles and increase the amount of power they put out.

Beta-alanine can also help fitness buffs and bodybuilders train at higher intensities for a longer period of time because it delays the fatigue of your muscles.

Who Should Supplement With Beta-Alanine?

Anyone who is active can benefit from beta-alanine. Athletes in particular gain the most benefits from supplementing with beta-alanine.

Both females and males can take beta-alanine and notice an increase in performance. Athletes who lift weights will particularly benefit from taking a beta-alanine supplement. Athletes who train at a high intensity should consider taking beta-alanine, as should those in the military.

Athletes who need both endurance and strength, like MMA fighters, and high endurance athletes like cyclists, hockey players, soccer players, and runners, should supplement with beta-alanine. Anyone who is active and works out who feels like they have reached a plateau in their daily training will notice an improvement with this supplement.

What Food Sources Contain Beta-Alanine?

Beta-alanine is a non-essential amino acid, which means that your body makes it so it is not essential that you get it from other sources. However, it is beneficial for many to get more beta-alanine in their systems from other sources.

Some protein food sources contain beta-alanine. These sources include fish, pork, beef, turkey, and chicken. Most of these sources also contain other amino acids.

Because beef can be high in saturated fat, you should eat this in smaller portions. Fish is not only a good source of beta-alanine, but it also contains healthy fats which are great for your general health.

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How Else Can I Get Beta-Alanine?

Along with food sources, there are beta-alanine supplements. Supplements can be found in capsule form as well as in powder form. You can find them in many places. They are in health food and vitamin retail stores as well as through online supplement stores.

How Much Beta-Alanine Should I Take?

If you are looking to increase your athletic performance by supplementing with beta-alanine, there are general recommendations for proper dosage in order for you to see results. General recommendations are daily doses of anywhere from 3.2 to 6.4 grams. How much you personally take will vary depending on your gender, size, and activity level.

If in doubt, you can start with a lower daily dose and work your way up. For most people, 4 grams to 5 on a daily basis is the perfect amount to get maximum results. Some experts recommend that you start off with taking 4 grams daily for a couple of weeks and then increase to 6 grams a day for another 2 weeks.

When Will I Start Noticing Improvements?

Most people will notice benefits from beta-alanine supplementation within the first 2 weeks, although certain people will notice them in the first week. As levels of beta-alanine, and consequently carnosine, increase, benefits will increase as well.

At about week 3 or 4, most people will notice the most dramatic changes, although improvements continue for at least 3 months. Beta-alanine has been shown to be safe to take for at least 12 weeks.

Talk to your doctor before starting any supplement. Remember, beta-alanine supplements are not regulated by the FDA. You need to do your research and get expert advice!

Frequently Asked Questions (FAQ)

– Do I have to take supplements?

Unless your doctor has instructed you to take certain supplements, you do not have to take them.

– Are supplements safe?

Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.

  What supplements do I need to take?

No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.

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