Warrior Blogs

Understanding Beta Alanine: A key pre-workout ingredient

Understanding Beta Alanine: A key pre-workout ingredient

You might have taken a pre-workout in the past and wondered why you start to feel a slight tingle feeling. This is the beta-alanine that is included in the pre-workout formula. In this blog we will explore the benefits of beta-alanine so you understand why it's a staple in so many pre-workout supplements.

What is Beta-Alanine?

Beta Alanine is a supplement that is used by athletes to improve performance and endurance during exercise. It is a non-essential amino acid that can be found in foods such as chicken and fish. Beta-alanine is often found in pre-workout supplements to give the supplement added benefits.

The benefits of Beta-Alanine

Improves muscle endurance

Beta-alanine has been found to have a positive impact when it comes to muscular fatigue during exercise. This is down to the buffering effect the beta-alanine has on hydrogen ions as this leads to delayed fatigue during high intensity exercise.   

Enhance exercise performance

Beta-alanine helps to maintain PH levels while performing exercises which makes for a greater muscle contraction and boosts overall performance. 

Supports fast twitch muscle fibres

Fast twitch muscles fibres play a key role in explosive exercise such as lifting weights or sprinting. Beta-alanine can enhance the fast twitch muscle fibres response, meaning an increase in strength and power.

Beta-Alanine Side Effects

One of the side effects of beta-alanine is paraesthesia. This is the tingling sensation you get after taking a pre-workout supplement and this will come directly from the beta-alanine. This is a harmless sensation on the skin which usually occurs on the face and hands. 

Beta-Alanine Dosage 

The main function of beta-alanine is to increase the storage of carnosine. To do this, beta-alanine has to be supplemented over weeks to see the benefits. Taking the supplement just once will not allow you to get the full benefits.

The optimal dosage to see the benefits of beta-alanine is 4-6g per day. After a month of supplementing at this dosage, carnosine storage has been found to increase by roughly 40%.


Beta-alanine is a non-essential amino acid that is supplemented to improve carnosine storage. Carnosine acts as a buffer to slow down and reduce fatigue during intense exercise. The tingling feeling that you feel with beta-alanine is harmless and may only affect some people but you can control this by lowering your dosage. Taking beta-alanine can improve performance during exercise, if you are looking to take your training to the next level, it is definitely one to consider supplementing. If you're looking for a pre-workout with beta-alanine in, shop Warrior Rage today. 

2024 beta-alanine endurance fitness HIIT lifting muscle building pre workout supplements pre-workout preworkout supplements Warrior
Posted 12 Mar 2024