Beta-alanine is one of the most common pre-workout ingredients in existence. It’s tough to find a formula without it.
It’s one of the most well-researched and effective ingredients out there too.
In the body, Beta-alanine combines with the amino acid histidine to form a molecule called carnosine. Higher carnosine levels support muscular endurance, particularly during high-intensity exercise.
If you’ve ever experienced the “tingles” or the “itch” associated with pre-workouts, that’s due to Beta-Alanine.
However, Beta-Alanine is often underdosed in pre-workouts. In this article, we’re going to look at the research on Beta-alanine and help you know what dose to look for.
The Minimum Effective Dose of Beta-Alanine
Let’s start at the low end: 1.6g.
The key to Beta-alanine supplementation is that it actually increases your carnosine levels. Any dose that doesn’t do this will not translate to increased performance.
The minimum effective dose for this, according to research, sits around 1.6 per day.
A 2012 randomized controlled trial showed increased carnosine levels at a dose of 1.6g per day.
That’s why in our moderate intensity pre-workout, Pre-Workout Sport, we include 1.6g.
1.6g will give you the tingles, but for most it won’t be overwhelming.
One of the challenges to including Beta-alanine in supplementation formulas is the concern that people will be off put by the tingles.
Even though it’s a harmless side effect, the discomfort is real.
So for beginners and those not used to the feeling of Beta-alanine, you don’t want too high of a dose.
We use a dose of 1.6g to find that sweet spot for beginners.
Look out for proprietary blends.
Many supplements use “proprietary blends.” This is when they wrap several ingredients into one “blend” listed on the label, but don’t show the dose of each.
So if you see a pre-workout that has Beta-alanine on the label, but doesn’t show the dose, you’re likely not getting enough to make a difference. Learn more about how to avoid proprietary blends here.
The Optimal Dose for Beta-Alanine: 3.2+ Grams Per Day
However, while 1.6g will increase Carnosine levels, the research shows that a higher dose is optimal for performance.
Beta-alanine works, from increasing power output in competitive cyclists to total work capacity in those who hit the gym. But the catch is that most of these studies look at a dose of 3.2-6.4g per day, taken consistently for 4-12 weeks.
This extensive research, nearly all of which is on higher doses, is why it’s important to take at least 3.2g per day.
How to Hit 3.2g
Check the dose of your pre-workout
When we formulated Pre-Workout Elite, which is not for beginners, we doubled the dose to this 3.2g dose. This will provide all the tingles — which many people love — but more importantly, it provides a dose that will support your performance.*
If you want the Beta-alanine without the high amount of caffeine this comes with, it’s also available in a stimulant-free version.
Limit the tingles by spacing out the dose with a pre-intra stack.
Back in 2015, we launched Kaged Pre-Workout alongside Kaged Intra-Workout. They both have 1.6g of Beta-alanine. The idea was you could get the research-backed 3.2g dose without getting it all at once, which could lead to an overwhelming amount of tingles for those who aren’t used to it.
(We’ll have some exciting news about our intra-workout very soon, because.)
Take beta-alanine separately — spaced out or with your pre-workout.
You can also take beta-alanine separately, in the form of capsules or powders, to make sure you get that 3.2g dose. If you don’t like the tingles, then space it out.
The vast majority of research on Beta-alanine gave the participants the doses in at least two chunks over the day, precisely because of the issue of discomfort that people report.
Take Your Pre-Workout Consistently
It takes weeks for the Beta-alanine to increase your carnosine levels over time. This is what translates to improved performance. This is one reason why you’ll have the best results from your pre-workout if you take it consistently.
So you can’t just take 3.2g of Beta-alanine once and expect to get its results.
Combining Beta-Alanine with Creatine May Increase Its Effectiveness
In Pre-Workout Elite, alongside 3.2g of Beta-alanine, we also include a 5g creatine matrix. This is in line with research that suggests Beta-alanine and creatine work well in combination.
Look for Carnosyn®, The Patented Form
Finally, the form of Beta-alanine matters. Many pre-workouts use the generic form. However, Carnosyn® Beta-Alanine is the only form backed by over 50 scientific studies. So if a company claims the benefits shown in research on Carnosyn®, maybe even citing sources that used Carnosyn®, but they use a generic form, they’re straight up lying to you. Carnosyn® is the only form of Beta-Alanine backed by extensive research.
