Beta-alanine is one of the most well-researched performance enhancers in the sports supplement world. Research shows that taking it consistently for about four weeks can make it bigger resistance to fatigueallowing you to work more.*

This, in turn, can help support your fitness goals, such as more muscle, less fat, and more endurance. As with any supplement, knowing when to take beta-alanine can help you get the most out of it.*

Should I take beta-alanine close to my workout?

Some supplements have an “acute” effect, meaning they have a direct benefit immediately after they are ingested. For example, caffeine increases attention within 15 minutes for many people.

Beta-alanine is different. “It can take four to six weeks to get enough beta-alanine in your body to make a noticeable difference in your workouts,” says Trevor Thieme, CSCS. Therefore, there is no need (or short-term benefit) to take it before a workout.

Also, unlike caffeine, which works primarily in your central nervous system, beta-alanine works in muscle cells by combining with histidine to create carnosine. Carnosine helps reduce the acid build-up that causes the “burning” sensation during intense exercise. Result: increased muscle endurance.*

When to take beta-alanine

Taking beta-alanine is a long-term investment. “It doesn’t matter when during the day you take beta-alanine as long as you take it,” says Thiem. In the morning with your coffee, in the evening with your protein, in your pre-workout supplement — it’s all good.

Be consistent, and you can expect a noticeable improvement in your training performance after a few weeks.*

Is Beta-Alanine the same as pre-workout?

Beta-Alanine itself is not a pre-workout supplement as it does not provide acute effects and you can take it at any time of the day. However, it is a common ingredient in pre-workout formulas, for example Beachbody Performance Energize — because it ensures your daily serving.*

When starting supplements, you may experience a common, but also harmless, side effect: beta-alanine rush. Often described as itching or a slight “needle” going under the skin, beta-alanine’s temporary tingling sensation usually begins in the neck, shoulders, and arms about 15 minutes after taking it.

If you can’t get used to the tingling sensation, you can reduce the doses spread throughout the day.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.