We’re back on performance supplements, with Beta-Alanine. Those of you using pre-workout might know this as the ingredient which gives you that tingling sensation, AKA paraesthesia. This is a common side effect, and while unpleasant won’t do any harm.
Beta-alanine works by increasing the muscle stores of carnosine, which acts as an intracellular buffer of hydrogen ions. This can enhance performance for high intensity exercise that uses the anaerobic energy system. By-products of that are lactate & hydrogen ions. So you can see how Beta-Alanine can help! A review found a positive effect on performance when exercise lasted from 30 seconds to 10 minutes.
Should I try it?
This is something you should ask yourself when considering ANY supplement. Do I really need it? Is the cost worth the potential benefit? Will I regularly take it? The latter being applicable for supp’s that take time to saturate your system (muscles) – like this & creatine.
When is is useful?
That’s largely down to the type of training you’re doing. Looking at traditional RT programs for strength they involve shorter bursts of energy for lower reps (5), & ample rest between sets. For that Beta-Alanine probably isn’t helpful.
Whereas for hypertrophy RT & longer sets (12+ reps), with potentially less rest, you are using the anaerobic system & creating a lactate accumulation. Beta-Alanine has been shown to delay fatigue for greater force production in later stages of fatiguing exercise; helping you get those last few reps in your set to make your gains!
It’s not only useful in resistance training. Other highly glycolytic exercise (where the body is using muscle glycogen for energy) are positively influenced from this supplement. That could be high intensity interval training, circuits, sprints or sport falling in the 30sec-10min range.
If you decide to try this it takes time to saturate your muscles, with a loading period of 4-10 weeks, followed by daily maintenance doses thereafter. If you’re regularly using pre-workouts, you may already be getting some there. Lastly, there may be additional benefits if you combine supplementation with sodium bicarbonate.
References: Mac Nutrition Uni, Saunders et al 2016, Derave 2007, Brisola & Zagatto 2019
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