Beta-Alanine Benefits

benefits of beta alanine supplements

Wow.  We’re honestly shocked.  With the amount that we’ve mentioned beta-alanine and harped to you about the importance of beta-alanine supplementation, we were flat out blown away by the fact that we’ve never published a blog post devoted to Beta-Alanine benefits!  We’ve talked about the different side effects that you need to be aware of, spent time reviewing the dosage facts, and, most recently, informing you on how to utilize beta-alanine during your pre workout.  Heck, we’ve even published a full blown guide to Beta-Alanine supplementation that has information for beginners and expert users!  Somehow in all of that we managed to overlook the fact that we really haven’t spent much time on the why you should be considering beta-alanine when you’re formulating macros.  Let’s go ahead and remedy that today.


The Top 3 Benefits of Beta-Alanine Supplementation

All three of the benefits figure to be roughly the same in efficacy so we don’t want to number them because it might make readers feel one is more important than another.  Without further ado…

  • Increased Muscle Mass – Supplementing with Beta-Alanine has been known to increase muscle growth for years now. Body builders all around the world have made beta-alanine supplementation the focal point of their macros.  Combining betas with protein and creatine is all but going to guarantee increased muscle growth without the unnecessary fat gains that sometimes come from other supplementation [1].  Beta-alanine hasn’t even been found to increase weight do to water retention, further insuring all of your gains are 100% certifiably muscle.
  • Improved Athletic Performance – Likely for a variety of reasons, studies have shown that athletes have been able to compete more effectively after supplementing with beta-alanine. Increase speed in races, total weights lifted, and event reps in the weight room have all been repeatedly reported by users [2].
  • Increased Time To Exhaustion – A metric more commonly recorded today by runners and endurance swimmers, time to exhaustion is a very accurate way to determine how you measure up in comparison to competition when it comes to cardio health. Being able to race at a high level is physically exhausting.  At some point, we all hit a wall while performing any kind of cardio.  Beta-Alanine has been linked to increasing the amount of time it takes to hit that wall, allowing users to perform at a high level for longer amounts of time [3].


Beta Alanine Benefits: No Matter What You’re Into

Whether you’re going to be competing in an arm wrestling tournament, running in a marathon, or swimming across the English Channel, we highly recommend beta-alanine supplementation.  The benefits are so varied that literally everybody can take advantage in some way so you’re only hurting yourself by not supplementing [4].  Remember, to get the maximum benefit, you should mix your betas with protein and creatine.

The one thing you absolutely need to understand is that this isn’t a magic supplement.  Like with everything, you need to put the work in.  Betas are going to help you get the most out of your workouts but they’re going to be worthless if you stop working out!  Don’t use it as a gym replacement and you’ll be amazed at the results!


  1. Smith AE1, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JR.
    Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.
    J Int Soc Sports Nutr. 2009 Feb 11;6:5. doi: 10.1186/1550-2783-6-5.
  2. Baguet A1, Bourgois J, Vanhee L, Achten E, Derave W.
    Important role of muscle carnosine in rowing performance.
    J Appl Physiol (1985). 2010 Oct;109(4):1096-101. doi: 10.1152/japplphysiol.00141.2010. Epub 2010 Jul 29.
  3. Ghiasvand R1, Askari G, Malekzadeh J, Hajishafiee M, Daneshvar P, Akbari F, Bahreynian M.
    Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students.
    Int J Prev Med. 2012 Aug;3(8):559-63.
  4. R. M. Hobson,1 B. Saunders,1 G. Ball,1 R. C. Harris,2 and C. Salecorresponding author1
    Effects of β-alanine supplementation on exercise performance: a meta-analysis
    Amino Acids. 2012 Jul; 43(1): 25–37.
    Published online 2012 Jan 24. doi: 10.1007/s00726-011-1200-z
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