Beta-Alanine is one of the key ingredients in Preworkout products. It is a God-sent ingredient for product formulators and supplement marketers. This is because it “works”. Let me tell you more about it and share what goes on in a formulator’s mind when designing a preworkout product.
Beta-Alanine 101
Beta-Alanine is a molecule that is used to make Carnosine in the body. The latter works by countering the accumulation of acidity during high-intensity exercise. This rise in acidity is a major contributor to exercise-induced muscle fatigue.
Taking beta-alanine via supplements is a good way to increase muscle Carnosine levels and this underlies the efficacy of beta-alanine supplements in improving performance, especially in exercise involving high intensity bouts lasting more than 60 seconds like bodybuilding, CrossFit, cycling, etc.
Beta-Alanine in preworkout supplements
If you are familiar with preworkouts and read labels, you will know that Beta-Alanine is among the most common ingredients in preworkouts. If you grab a preworkout there’s a very big chance it has beta-alanine in it. According to a recent study, beta-alanine was found in 87% of sampled preworkout products.
Sample label of a preworkout product in which Beta-alanine tops the ingredient list.
Beta-Alanine, however, does not work acutely. It takes time to work. You need to take Beta-Alanine consistently over weeks in order to build up your carnosine levels.
The reason it is used in preworkouts is simply because it gives a prickly sensation on the skin. This, in combination with the rapid onset of the effects of caffeine (another key constituent of preworkouts) provides a great psychological boost in terms of enegy and motivation. This prickly sensation gives a feeling that your preworkout is “kicking in”. Imagine a preworkout product without this feeling!
Why is Beta-Alanine a God-sent prewokout ingredient?
Beta-Alanine is a God-sent ingredient for supplement formulators and marketers as a good marketing narrative can be constructed for this ingredient with regard to its effect in prolonging endurance by buffering lactic acid. This type of narrative is really fantastic when it comes to marketing an energy/ preworkout product.
However, research suggests that the endurance benefits of Beta-Alanine are only achieved with chronic consumption and not acutely.
The same holds for Creatine, which is also commonly found in preworkout supplements.
Despite this, the psychological boost that Beta-Alanine provides cannot be ignored. Many users, myself included, prefer preworkout supplements containing this ingredient for its perceived psychological benefits. It is important to recognize that while Beta-Alanine may not deliver the expected endurance benefits acutely, it still has its place in the preworkout market.
Beta-Alanine is an ingredient that will stay in preworkouts for a long time.
Best to supplement Beta-Alanine separately
To experience the endurance-enhancing benefits of Beta-Alanine, a daily dosage of around 6-8g is recommended, which may be difficult to achieve through preworkout supplements alone.
Preworkout supplements contain Beta-Alanine at about 3g/ serving which may not provide sufficient doses to achieve the desired effects. Besides, most of us wouldn’t consume a preworkout everyday.
A more effective way to obtain the benefits of Beta-Alanine is to consume it separately in the form of a powder. This allows for precise dosage and frequency of consumption to be easily controlled, ensuring that the recommended daily dose is achieved.
Additionally, taking Beta-Alanine with a meal that contains carbohydrates may increase its absorption and effectiveness and for those who are averse to the tingling effect
Overall, while preworkout supplements can provide some Beta-Alanine, it is important to supplement separately to achieve the full endurance-enhancing benefits of this ingredient.
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Medical disclaimer
The information presented on this website is intended for adults 18 or over. Its aim is purely educational and does not constitute medical advice. Please consult a medical or health professional before you begin any program related to exercise, nutrition, or supplementation especially if you have a medical condition. If you consume any product mentioned on our site, you do so on your own free will, and you knowingly and voluntarily accept the risks. © 2023. Supplementscientist.com
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