Beta-alanine
What beta-alanine is, where the tingle after a pre-workout comes from, how much a serving holds and how it is taken.
This substance has no health claim authorised in the European Union. So we describe what it is and how it is taken, but do not say what it does in the body.
What it is
Beta-alanine is an amino acid the body makes itself; from food it comes mainly from meat and fish. In the body beta-alanine and histidine form the dipeptide carnosine. Beta-alanine is in almost every pre-workout and is also sold on its own as a powder and capsules.
No claims about what beta-alanine does are authorised in the European Union. So we describe the substance and how it is taken, but do not write about its effect on endurance or training.
Where the tingle comes from
10–20 minutes after taking 1–2 g of beta-alanine or more, many people feel a tingling or prickling of the skin — face, neck, hands. It is a known, harmless effect called paraesthesia, and it passes by itself in about an hour. A large single dose makes it stronger.
To soften it, the dose is split into several smaller ones, or a sustained-release form is chosen.
How it is taken
Makers of stand-alone beta-alanine usually state 3–6 g a day, split into several doses of 1–2 g, every day rather than only on training days. Pre-workouts usually hold 1.6–3.2 g per serving. CarnoSyn is a beta-alanine brand with purity controls.
How to choose
If the tingle bothers you, choose sustained-release tablets or split the powder into small servings. Unflavoured powder is the cheapest. Count how much beta-alanine you already get from your pre-workout.
Frequently asked questions
Why does my face tingle after a pre-workout?
That is the beta-alanine. The tingle (paraesthesia) is harmless and passes in about an hour. A smaller single dose softens it.
How much beta-alanine a day?
Makers of stand-alone beta-alanine usually state 3–6 g a day in several parts. Follow the dose on the pack.
What is CarnoSyn?
One maker's beta-alanine brand with purity controls. It is the same substance.
Can beta-alanine be taken with creatine?
Yes, they are often combined; follow each one's dose.
Beta-alanine in the shop
