What Does Beta-Alanine Do?
Beta-alanine is a non-essential amino acid that primarily boosts athletic performance and endurance by increasing muscle carnosine levels. [ref]
Carnosine is a buffer against the acid that builds up during strenuous exercise, especially in high-intensity activities. [ref]
This buffering capability delays muscle fatigue and failure, enhancing performance in short to medium-duration high-intensity workouts.
Additionally, beta-alanine has been linked to increased muscle mass, improved anaerobic endurance, and reduced neuromuscular fatigue, particularly in older individuals.
Its benefits make it a popular supplement among athletes and fitness enthusiasts looking to push their performance boundaries.
Also Read: How To Buy BCAA Supplements Online?
How To Buy Beta-Alanine Supplements Online?
Purchasing beta-alanine supplements online requires careful consideration due to their specific role in enhancing athletic performance and the diverse range of products available.
Beta-alanine increases muscle carnosine levels and reduces fatigue during high-intensity workouts.
It is a popular choice among athletes aiming to maximize their training results.
However, with the market flooded with various brands and formulations, it's crucial to have proper guidance to navigate through the noise.
Understand Beta-Alanine Formulation
Beta-alanine is available in various formulations, including capsules, tablets, and powders.
Capsules and tablets offer the convenience of pre-measured doses and ease of consumption, particularly beneficial for those with a busy lifestyle or those who dislike the taste of supplements.
On the other hand, powders provide flexibility in dosage adjustment and the option to mix with other nutritional supplements or beverages. This makes them popular among individuals who prefer customizing their supplement stack or managing specific dietary needs.
Choose the right formulation based on your needs.
Check for Time-Release Formulas
Beta-alanine is known for causing paresthesia, a harmless but sometimes uncomfortable tingling sensation, particularly at higher doses. [ref]
Time-release formulas of beta-alanine are designed to mitigate this effect by gradually releasing the compound into the bloodstream over an extended period.
This slow-release mechanism reduces the intensity of tingling sensations and maintains a steady level of beta-alanine in the body, potentially enhancing its endurance-boosting effects.
Look for Combined Supplements
Beta-alanine is commonly found with other performance-enhancing ingredients, such as creatine.
Creatine is known for its muscle energy-boosting properties. [ref]
Beta-alanine can also be found with citrulline, which may improve blood flow and reduce fatigue. [ref]
These combination supplements offer the convenience of multiple benefits in a single product.
However, do consider your fitness goals, workout routine, and any dietary restrictions when selecting a combined supplement to ensure that it aligns with your specific needs and preferences.
Dosage Clarity
When choosing a beta-alanine supplement, select a product or brand that clearly states the content per serving.
This transparency is essential for dosing accuracy and to ensure you're consuming an adequate amount.
For most individuals seeking performance enhancement, the daily recommended dosage of beta-alanine ranges from 2 to 5 grams. [ref]
Being aware of the dosage per serving helps tailor your intake according to recommended guidelines and personal tolerance levels.
CarnoSyn® Certification
In the USA, one of the benchmarks for high-quality beta-alanine is the CarnoSyn® certification.
CarnoSyn® is a patented form of beta-alanine that has undergone rigorous testing and research, ensuring its purity, safety, and effectiveness. [ref]
Supplements bearing the CarnoSyn® label are typically trusted by athletes and fitness enthusiasts for their consistent quality standards.
If you're seeking a product that adheres to high-quality benchmarks, opting for a supplement with CarnoSyn® beta-alanine can be a reliable choice.
Be Aware of the Loading Phase
Certain beta-alanine supplements suggest a loading phase at the beginning of supplementation.
The recommended dosage is higher than the following maintenance dose during this period, which typically lasts for a few weeks.
The rationale behind a loading phase is to rapidly saturate the muscle carnosine levels, allowing you to experience the benefits of beta-alanine supplementation sooner. [ref]
However, it's essential to be mindful of how your body responds to this increased intake, as higher dosages can intensify the sensation of paresthesia.
Ensure you are comfortable with the dosing schedule and consult a healthcare professional if you have any concerns or pre-existing health conditions.
Flavor Options for Powders
When selecting beta-alanine in powder form, one of the considerations is the flavor.
Many brands offer a range of flavors to cater to different taste preferences, enhancing the overall consumption experience.
Flavored options can make the supplement more enjoyable to consume or when mixed with water.
On the other hand, unflavored powders provide versatility as they can be easily mixed into various beverages or food without altering the taste significantly.
This can be particularly appealing for those wishing to combine beta-alanine with other supplements or prefer a more neutral taste profile.
Assess your personal preferences and plan to incorporate the supplement into your routine.
Review Sport Certification
If you are a professional athlete or are subject to routine sports drug testing, make sure that the beta-alanine supplement does not contain any banned substances. (Check earlier point on CarnoSyn®)
This involves choosing products certified by reputable sports authorities and independent testing organizations.
Such certifications often involve rigorous testing for banned substances and quality assurance protocols, providing a level of trust and safety.
Common certifications include NSF Certified for Sport or Informed-Sport.
These certifications indicate that the supplement has been tested and is safe for competitive sports, minimizing the risk of unintentional doping violations.
Review the product label for these certifications and verify the status through official databases or websites of the certifying bodies.
Takeaway
Before buying beta-alanine supplements online:
- Verify Product Authenticity: Ensure the beta-alanine supplement comes from a reputable source. Check for authenticity seals and third-party testing certifications, and read customer reviews to avoid counterfeit products.
- Understand Formulation and Dosage: Familiarize yourself with the supplement's formulation. Look for clear dosage instructions and consider whether you prefer pure beta-alanine or a blend with other performance-enhancing ingredients.
- Assess Brand Reputation and Certifications: Choose supplements from brands with a solid reputation for quality. Check for certifications like NSF Certified for Sport or Informed Sport, particularly important for athletes adhering to competition guidelines.
- Consider Form and Flavor: Decide which form of beta-alanine suits your lifestyle, whether it's capsules, tablets, or powders. If choosing powders, consider flavor options that align with your taste preferences.
- Be Mindful of Side Effects: Understand potential side effects like paresthesia (tingling sensation). Some supplements offer time-release formulas to minimize this effect, so consider your comfort level with these sensations when selecting a product.
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