Research results show that the most optimal results are achieved when supplementing 4-5 g a day. On training days, the supplement should be taken before and after training. It is best to join beta alanine with carbohydrates. Thanks to this, we may accelerate the appearance of training effects. Unpleasant tingling sensation may be eliminated by taking the supplement more often, but in smaller doses. The preparation should be shaken before every use.
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.