Beta-Alanine Side Effects

beta-alanine side effects

In most of the supplements that we build our stacks and macros with, we need to be aware of the potentially harmful or unexpected side effects that can come along with the desired effects.  With Beta Alanine, there aren’t any harmful side effects, thankfully.  We only need to be worried about the unexpected ones!  After we’re done discussing them, you will be free to experiment with one of the most effective supplements manufactured today without having to fret about the potential Beta-Alanine side effects [1].

Amino Acid

Beta-Alanine supplements are used to increase the levels of carnosine in our body.  Carnosine is kept in the muscle tissue to help reduce lactic acid during exercise.  Lactic acid building up in your muscles is what causes them to become sore and “give up” towards the end of our sets of reps.  By upping the carnosine levels, you’re going to be able to work out for longer and stave off that burning feeling that eventually makes us have to rest.  Being a non-essential amino acid, we can obviously live without beta-alanine, but beta-alanine has been proven time and time again to improve athletic performance and stamina [2].

Paresthesia is a Beta-Alanine Side Effect

The tingles.   The only real side effect of beta-alanine.  Paresthesia is the scientific term used to describe a tingling sensation, numbness, or prickling sensation when there is no obvious physical cause.  When it comes to beta-alanine supplementation, the tingles is actually good because we are able to be sure the carnosine is being created and getting into our muscles [3].

The tingling sensation is something that many people actually look forward to, but for some it can be uncomfortable.  If the tingling sensation is something that you really do not like, try cutting back on the serving size to just a half a scoop and see if that is more tolerable.  As mentioned, using beta-alanine like in our Fulcrum product has been clinically proven to enhance workouts so half a dose is better than no dose at all!

Post Workout

Beta-alanine can be used in post workout recovery as well.  2 to 4 hours after working out is best for the second dose.  Helping your muscles recover by fighting off fatigue will ensure you are ready to go when the next workout comes around a day or two later.  Bodybuilders and professional athletes alike both use beta-alanine to get the most out of their workouts and many of them suggest dosing right before bed with a helping of casein to ensure muscle recovery throughout the night.  Both substances are 100% tested and certified as banned substance free and are safe to mix together in a macro or supplementation regimen [4].

More Information

If you’re interested in learning a bit more about the best practices of beta-alanine supplementation, we created an in-depth beta-alanine supplementation guide back in July of last year.  In the guide are suggested exercises to get the most out of your supplements, cycle time specifics, and more details on the muscle building amino acid itself.

References

  1. Eric T. Trexler,# Abbie E. Smith-Ryan,corresponding author# Jeffrey R. Stout, Jay R. Hoffman, Colin D. Wilborn, Craig Sale, Richard B. Kreider, Ralf Jäger, Conrad P. Earnest, Laurent Bannock, Bill Campbell, Douglas Kalman, Tim N. Ziegenfuss, and Jose Antonio
    International society of sports nutrition position stand: Beta-Alanine
    J Int Soc Sports Nutr. 2015; 12: 30. Published online 2015 Jul 15. doi: 10.1186/s12970-015-0090-y
  2. 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. PMID: 19210788 PMCID: PMC2649036 DOI: 10.1186/1550-2783-6-5
  3. Décombaz J1, Beaumont M, Vuichoud J, Bouisset F, Stellingwerff T.
    Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia.
    Amino Acids. 2012 Jul;43(1):67-76. doi: 10.1007/s00726-011-1169-7. Epub 2011 Dec 3. PMID: 22139410 DOI: 10.1007/s00726-011-1169-7
  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 PMCID: PMC3374095
    PMID: 22270875
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