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Many people believe that the efficiency of beta-alanine is connected with the sensation of paraesthesia. The interpretation is wrong, as the symptoms typical of beta-alanine, such as: tingling, itching, and stinging, are just a side effect, not an indicator of quality. The intensity of those symptoms is individual for every organism and its reaction to the amino acid. The symptoms can also mean that the dose is too high and it should be divided into smaller portions.
Some time must pass before you feel the benefits of supplementing beta-alanine. According to scientific research, supplementation can last about 2 months, then you should take a break for about 30 days. The standard daily dosage of beta-alanine is 4 g a day.
In times of a more intensive training period, beta-alanine can be taken along with, for example, BCAA, creatine, glutamine, and alpha-lipoic acid in order to reinforce its activity.
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Alanine is an endogenous amino acid (i.e. having the ability to synthesize the human body other amino acids and pyruvate), building up protein. It has a key role in the transport of nitrogen between the muscles and the liver (i.e. Cahill cycle). It allows to transform glucose in non-sugar compounds. During prolonged exercise it enhances metabolism. It occurs in products of animal origin (meat, dairy, eggs) and vegetable origins (legumes, peas). It is used in the form of amino acid supplements in pre- and post-workout preparations. It complements the BCAA. Increased use of supplements with alanine is required in athletic training when high strength and endurance is required (e.g. weights lifting athletes marathon runners etc.).