Beta-alanine is one of the most well-researched performance enhancers in the world of sports supplements. Studies show that taking it consistently for about four weeks can result in a higher resistance to fatigue, allowing you to work out harder for longer.*
That, in turn, may help support your individual fitness goals, such as more muscle, less fat, and greater endurance. As with any supplement, knowing when to take beta-alanine can help you get the most from it.*
Should I Take Beta-Alanine Close to My Workout?
Some supplements have an “acute” effect, meaning they have a direct benefit soon after ingesting them. For example, caffeine produces a sharp increase in focus in as little as 15 minutes for many people.
Beta-alanine is different. “It can take four to six weeks for beta-alanine to build up to sufficient levels in your body to make a noticeable difference in your workouts,” says Trevor Thieme, CSCS. As such, there’s no need (or any short-term benefit) to take it right before a workout.
Also, unlike caffeine, which works primarily on your central nervous system, beta-alanine works in your muscle cells, combining with histidine to form carnosine. Carnosine helps buffer the buildup of acid that causes the “burning” sensation during intense exercise. The result: an increase in muscular endurance.*
When to Take Beta-Alanine
Taking beta-alanine is a long-term investment. “It doesn’t really matter when you take beta-alanine during the day as long as you take it,” says Thieme. In the morning with your coffee, in the evening with your protein, in your pre-workout supplement — it’s all good.
Just be consistent, and you can expect a noticeable improvement in your workout performance a few weeks later.*
Is Beta-Alanine the Same as Pre-Workout?
Beta-alanine itself isn’t a pre-workout supplement, since it doesn’t provide any acute effects and you can take it at any point in the day. However, it’s a common ingredient in pre-workout formulations — such as Beachbody Performance Energize — because it ensures you get your daily serving.*
You might also experience a common, yet harmless side effect when starting supplementation: the beta-alanine tingle. Often described as an itch or a mild “pins and needles” poking under the skin, the beta-alanine tingle is a temporary sensation that usually starts in the neck, shoulders, and arms about 15 minutes after you take it.
If you can’t get used to the tingling feeling, you can minimize it by simply splitting up your doses throughout the day.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.