Many people use Non-essential amino acid “Beta-Alanine” as their pre-workout supplement. An outside source provides essential amino acids. Whereas, the human body produces Non-essential amino acids. Beta-alanine is a by-product in the process of converting L-alanine to pyruvate. This conversion takes place when a muscle sucks a large amount of energy into the body. In addition to this, Carnosine and anserine breaks down to form Beta-alanine. In simpler words, the best beta alanine supplements promote a higher level of carnosine which ultimately leads to health benefits. Increased levels of carnosine lead to reducing fatigue, increasing endurance and strength. It has been demonstrated that it improves muscle endurance.
Our body makes beta-alanine in three different ways. It is a by-product of the conversion of L-alanine to pyruvate, which happens when the muscle sucks the energy out of the amino acids in our body.
Intense exercises without adequate nourishment are considered to be a tremendous waste of time. You will make little or no progress if you do not consume sufficient nutrition, supplements, and hydration. We cannot overstate the importance of essential nutrients in muscle mass development. So, in this post, we’ll look at one such nutrient-dense molecule, Beta-Alanine, as well as its top seven supplementary sources. Let’s articulate beta-alanine before starting.
- 1 What is Beta-Analine?
- 2 What Are The Benefits Of Beta-alanine?
- 3 How To Take Beta-Alanine?
- 4 When To Take Beta-Alanine?
- 5 Best Beta Alanine Supplements
- 5.1 NOW Sports Beta Alanine Powder
- 5.2 Nutricost Beta Alanine Powder
- 5.3 Optimum Nutrition Beta Alanine Powder
- 5.4 PrimaForce Beta Alanine Powder
- 5.5 Pure Beta Alanine Powder by Bulk Supplements
- 5.6 Purisure Beta Alanine Powder
- 5.7 Micro Ingredients Muscle Up Beta Alanine Powder
- 5.8 Transparent Labs RawSeries Beta Alanine
- 5.9 Cellucor Cor-Performance Beta-BCAA
- 5.10 XPLODE – BSN
- 6 Tips For Choosing The Best Beta Alanine Supplements
- 7 Conclusion
What is Beta-Analine?
Beta-alanine is a non-proteinogenic amino acid that synthesizes in the liver. Furthermore, humans obtain it through the ingestion of foods such as chicken and pork. Beta-alanine limits the ergogenic effects on their own. It was identified as the rate-limiting precursor to carnosine synthesis and has repeatedly been demonstrated to enhance carnosine levels in human skeletal muscle. Doses of 4 to 6 g/day have been shown to raise muscle carnosine concentrations to 64% after four weeks and up to 80% after ten weeks.
Beta-alanine has become one of the most popular sports nutrition components in the last ten years. Although beta-alanine is still relatively new, with the first human research published in 2006, its use and formulation have spread to almost every pre-workout solution on the market, as well as several dailies and recovery formulations. In summary, the International Society of Sports Nutrition Position Stand aims to give a critical evaluation of beta-effects alanine and, as a result, proper guidance for its usage as an ergogenic supplement. This Position Stand provides a general overview of research, complete with a relative effects analysis to assess performance impacts.
What Are The Benefits Of Beta-alanine?
As mentioned, the real benefits of beta-alanine come from its ability to increase the concentration of carnosine in the muscles.
Studies show that beta-alanine supplementation increases carnosine levels in the body by 80%. This comes with a number of benefits. It is important to note that most of the benefits of beta-alanine are seen in short bouts of high-intensity exercises between one to four minutes.
During an intense workout, glucose is broken down for energy and turns into lactic acid. This throws off the pH levels of your muscle tissue and blocks any more uptake of glucose for energy, causing muscle fatigue.
Supplementing with beta alanine products increases your carnosine levels, which will block acid formation in your muscles, reducing fatigue. Another way that beta-alanine helps to reduce fatigue is by increasing your ventilatory threshold. Because of this reduced fatigue, you can work out harder and longer, which leads us to the next benefit on the list.
Because beta-alanine causes less fatigue in your muscles, you can increase your endurance or exercise for a longer time. Think about it.
When you work out, your muscles feel the pressure more and more as you continue to put stress on them. With less fatigue, you will be able to push your muscles longer before they reach the point of exhaustion. A study done on 13 cyclists for ten weeks showed an improvement of 13% in the first four weeks and still showed improvement as the weeks went on but at a slower rate. Looking to buy a stationary bike? Click here, to get the list of the best stationary bikes.
Beta-alanine doesn’t directly increase strength in the muscles.
Still, because it increases the duration and power behind your workout, it is only a natural sequence of events that you will increase your muscle strength, provided that you are actually using the beta-alanine benefits to the full and pushing yourself to exercise harder and longer. Regimes of pre workout with most beta alanine is guaranteed to benefit you.
Less Muscle “Burn” During Training
Since beta-alanine increases the carnosine saturation in the muscles, which blocks the lactic acid formation, this will prevent that “burn” in the muscles that hurt so good.
Eventually, the “hurts so good” feeling changes to a “hurts too much!” feeling, and you can’t complete the rep.
How To Take Beta-Alanine?
Beta-alanine is best taken with meals, and as many supplements can be taken in a capsule or powder form.
It is also important to take into consideration that beta-alanine uptake competes with taurine uptake in the body. You can easily make sure this doesn’t result in a taurine deficiency by supplementing with taurine alongside the beta-alanine.
Lack of taurine can cause muscle cramping, which isn’t fun, and if you can avoid it, you would be wise to.
When To Take Beta-Alanine?
Beta-alanine is, without a doubt, a pre-workout supplement. It offers a stimulant effect that can be used to get pumped for a great workout. It will still be helpful in the long run if you supplement consistently, but it is best taken before a workout.
You can also break up your supplementation throughout the day if you have adverse effects from high doses. The main point to keep in mind is to saturate your muscles well with a good consistent loading phase followed by constant upkeep.
Best Beta Alanine Supplements
There are various ways of taking up Beta-alanine. Many people prefer to be taken with a meal, and some taken in a capsule and powder form. If we talk about the dosage, 2-5 grams is enough in one dosage. This is quite helpful if you are taking it before a workout. This is especially available in the market as a pre-workout supplement. Beta-Alanine provides you with a great stimulant effect which leads to pump up the muscles at the time of workout.
Beta-alanine is created when carnosine and anserine are broken down. Ironically, when you supplement with beta-alanine, it promotes higher levels of carnosine, which is where most of the fitness benefits derive. With this let’s take a look at the top beta alanine supplements available in the market.
NOW Sports Beta Alanine Powder
NOW Sports Beta-Alanine Powder is a straightforward and pure beta-alanine supplement made by one of the market’s largest and most reputable supplement companies. This Beta-Alanine powder came up to increase high endurance. In each serving, products contain top-quality CarnoSyn Beta-Alanine (approx 2grams). The product is completely flavourless and also dissolves in water. The product is not available with a scoop that helps in perfect measurement. This one is the only drawback of purchasing the product. You also have to buy a scoop, and the serving would be at least half a teaspoon. This product is quite affordable. Unlike many competitors, the capsules are vegan.
This product contains 2 grams of top quality CarnoSyn beta-alanine in each serving. The only downfall that I can see in this product is that it doesn’t come with a scoop, so you have to measure the powder with a spoon. The servings should be half a teaspoon each, so you could buy one especially for this product and leave it in the bottle. It is flavourless and dissolves in water.
Nutricost Beta Alanine Powder
This product is an original and pure one and one of the best beta alanine supplements. Approx 3 grams of Beta-Alanine is present in each serving. The drawback of the above product is resolved in this product. This product is available to you with a scoop.
Each container contains 300 grams of Beta-Alanine. The product is made in the United States. Nutricost Beta-Alanine Powder is tasteless and can easily be taken up with water or pre-workout drink. Most people like it because it contains pure beta-Alanine and comes up with a scoop that makes serving easy.
Optimum Nutrition Beta Alanine Powder
A powerful substance that can assist folks in attaining their maximum potential in the gym. It combines high-quality components with a few micronutrients in appropriate quantities to create optimal outcomes. Furthermore, the unique combination of L-histidine and phosphates increases the efficacy of this product, assisting in keeping your workout performance at its peak. This product isn’t pure Beta-alanine. In contrast to this, the product is made by using Carnosyn. We can see the use of other materials like sugar and flavourings. Therefore, it is available in the market with a different flavour of fruit fusion.
The product with more number of selling has approx. 75 servings. Each scoop contains a dose of 1.6 grams of Beta-alanine. This product fits as a good choice if you want some flavour in your drink. The product comes in 263 grams has more price value if compared to others. But, above 263 grams have quite a reasonable price. High-quality CarnoSyn and a clinical dosage with a pre-measured scoop are the best parts of this product.
PrimaForce Beta Alanine Powder
This product is available in the market with 200 grams of the container and contains 2 grams of Beta-Alanine in each serving. The product is completely pure with its Beta-Alanine component. The product contains a 1 gram scoop.
Therefore, each serving consists of two scoops. This one is also flavourless and also easy to mix with any drink, smoothie, or with normal water. This product is more expensive as compared with others. But, there is also an option of 500 grams which is quite affordable.
Pure Beta Alanine Powder by Bulk Supplements
As the name implies, bulk supplements specialize in offering their products in the majority at affordable costs. This supplement is highly recommended because of its purity; it includes just a pure type of beta-alanine powder with no additions. This supplement also gives pure beta-alanine powder, and it’s also cheaper than the other variants. Bulk Supplements is one of the best beta alanine supplements and has been proven to help with post-workout recovery. It assists with recovery after exercise and also reduces neuromuscular fatigue.
They suggest taking three scoops (1.8 grams) each day. This has a lesser quantity of beta-alanine in terms of serving size. This box will last nearly two months if you take the recommended three scoops every day.
It also loads the muscle cells with buffers facilitating greater recovery. Moreover, it works as the best-rated pre-workout supplement allowing muscles to harder and longer during strenuous exercise. Additionally, there is wide use of it to build muscles by increasing carnosine levels. That improves exercise and facilitates muscle growth. It doesn’t contain any animal products.
Purisure Beta Alanine Powder
This powder improves performance in the long run. Certain studies have shown that taking the supplement regularly increases muscular endurance during resistance training. It helps us train harder for long durations.
It increases carnosine content in muscles. Thus, it affects body mass, power and endurance. Beta-alanine supports high concentrations of carnosine in the muscles. Amino acids make up a compound, carnosine. This acts as a buffer for greater muscle recovery. This powder mixes well with any liquid and has a very negligible impact on taste.
Micro Ingredients Muscle Up Beta Alanine Powder
Micro-Ingredients manufactures products by converting raw materials into their purest powdered form keeping the flavour and nutrients intact. One of the best benefits of the product itself is that one serving is two grams, and each pack contains 250 servings, so there won’t be any need to buy it anew if it is used regularly.
It is gluten-free, with no additives or preservatives. Moreover, it is completely vegan as well. It is also free of sugar, soy, yeast, and dairy products. It reduces muscle soreness, improves post-workout muscle recovery, increases muscle strength and also increases training intensity and endurance.
Transparent Labs RawSeries Beta Alanine
RawSeries Beta-Alanine is one of the best beta alanine supplements being a simple, pure and highly effective one. It contains pure beta-alanine. RawSeries Beta-Alanine is another entry in Transparent Lab’s wildly popular RawSeries of training and exercise supplements.
These decrease muscle fatigue during strength training and improve performance during athletic training and competition. Particularly in “burst” events involving maximum exertion that takes place over a period of four minutes or less.
Cellucor Cor-Performance Beta-BCAA
Cellucor Cor-Performance Beta-BCAA is a top beta alanine supplement that blends beta-alanine with branched-chain amino acids. With 1.6g of beta-alanine, combined with 5g of BCAAs (leucine, isoleucine, and valine), this product contains many of the most important components for exercise performance. Branched-chain amino acids or BCAA are one of the most fundamental bodybuilding supplements, providing your body with the building blocks that it needs to initiate muscle protein synthesis and promote hypertrophy.
COR-Performance Beta-BCAA by Cellucor takes the three BCAA, L-Leucine, L-Valine, and L-Isoleucine, and adds Beta-Alanine and Citrulline Malate to the mix to bolster the efficacy of this already effective compound. This supplement also reduces muscular pain and tiredness while increasing endurance and stamina. The primary reason for its uniqueness is that it contains only this compound that has been patented and clinically evaluated for its efficacy.
XPLODE – BSN
Another pre-workout combination incorporates beta alanine’s performance-enhancing qualities as a critical component of the supplement’s advantages. It’s a top-rated pre-workout pill that gives you a lot of energy and produces many results. The powder is simple to make and contains 3.6 grams of beta-alanine per serving. It is a combination of carnosine, beta-alanine, and beta-alanine HCl. Furthermore, the product-makers intentionally left unflavoured allowing endless layering possibilities. The supplement contains two types of Beta-Alanine, Beta-Alanine HCL, and Carnosyn, which help to improve muscular development, strength, and endurance.
Xplode goes above and above to offer a pre-workout boost that focuses on exceptional endurance.
Tips For Choosing The Best Beta Alanine Supplements
- Brand of the product.
- Beta-alanine content.
3. Flavors list and ingredients used in the supplement.
4. Cost-effective and good quality.
Beta-alanine is the perfect supplement to have great workouts and maintain a fit body. For any doubts, always seek professional help. Stay fit and stay healthy.
People know products with Beta-Alanine as a pre-workout supplement. Even the best beta alanine supplements have a positive one and a negative one. On the one hand, it helps to increase strength and endurance, and then, on the other hand, it also leads to taurine depletion, muscle cramping, and many more. Therefore, the workout population needs to take up the product in the prescribed dosage. Since, we have listed some of the best beta alanine supplements, you now know which one to choose. Thank you!
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Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she, her husband and daughter reside with their two pups. She’s a content creator. She loves all kinds of fitness and has a passion to inspire as many as she can live a healthier and happier life both in and out of the kitchen – the driving force behind the co-development of the The Real Food Dietitians.