March 27, 2017In SupplementsBy Sean Lerwill2 Minutes

Beta-Alanine is next up on my series of blogs on the most common sports nutrition supplements on the market. The aim of these blog posts is to give you the information you need to decide if you want to use them, hopefully this is of some use.


Beta alanine is an amino acid that combines with histidine in the body to form a dipeptide called Carnosine. Peptides are strings of amino-acids, which are precursors to full proteins. It’s thought that muscles with higher levels of this dipeptide Carnosine can contract for longer and with more force. Therefore beta-alanine is thought to lead to increases in strength, endurance and as a result, muscle gain.

Plus creatine

After whey, creatine is known as the powerhouse of supplementation, due to the number of studies showing it truly does what it says it does. Combining creatine and beta-alanine is thought to lead to more muscle gain and more body fat lost than just creatine alone, so if creatine works for you, then beta-alanine and creatine may be worth a try.

How to take

2-4g pre and post training.

Many people experience “tingles” from beta-alanine supplementation, which is due to its effect on capillaries. It’s common to feel an itching or tingling around the lips, hairline or ears. It’s normal and nothing to worry about. As your body get used to the supplement these tend to die off.


Increased muscular endurance leading to increased strength and muscle gains.