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Beta-alanine is neither a pre-workout formulation nor a post-workout supplement. In order to enjoy its benefits, you have to maintain its high levels in the body. Because of that, the perfect solution is to take it a few times a day in small doses, regardless of your workout time.
Beta-alanine works well with creatine. If you train to build muscles, it is therefore recommended to take both substances or use them interchangeably to obtain better results.
Beta-alanine administration may cause the so-called paresthesia, i.e. a tingling sensation in different parts of the body, most frequently on the skin of the face and hand. This is associated with the activation of sensory nerve receptors in the skin and means that the single dose was too high rather than the supplement should be taken on demand.
Apart from this tingling sensation, studies does not show any other side effects of beta-alanine, which is considered therefore a safe product. It is worth noting that the current studies have been conducted only for the first few months of supplementation. Because of that, one cannot exclude the posssibility of dangerous complications after a couple years of use.
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Beta-alanine (β-alanine) is a β-amino acid (the same group to which the I-alanine belongs, but with different chemistries). In combination with histidine, it forms β-alanyl-L-histidine (carnosine) - a antioxidant, chelating and buffering compound. Carnosine reduces the level of hydrogen ions in the cell and allows to extend the physical performance and endurance, it affects biological recovery after exercise. Beta-alanine is available in the form of single component and advanced amino-acid supplements, creatine stacks and nitrogen boosters.
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