If you are a sports enthusiast, I presume you have heard the word beta-alanine. This is a potent amino acid that has been shown to enhance strength and is common among athletes. It also helps improve brain activity and energy levels among the elderly. This supplement is famous for its myriad health benefits when you take it in the right dosage.

Why use beta-alanine supplements?

 There are various reasons to use beta-alanine supplements. These supplements enhance athletic performance and benefit overall health in myriad ways. This helps reduce fatigue associated with sporting activities. Beta-alanine also improves athletic performance by boosting endurance and performance in high-intensity exercises.

Again, beta-alanine helps raise your time to exhaustion. This means that it enables you to exercise for a longer duration. An example is a study on cyclists that found that using the supplements in four weeks increased the time to exhaustion by 14%.

It’s also worth mentioning that beta-alanine benefits athletes in short-duration exercises. It also offers many benefits to users, including older adults. It helps increase muscle endurance, but it’s most effective for workouts involving several minutes. By using this supplement, you enhance your training volume and promote muscle growth. However, the supplement causes itching, and there are various reasons why beta-alanine makes you itch.

What are the dosage requirements of beta-alanine supplements?

 Any professional athlete will tell you that how you dose the supplements determines their efficacy and your overall physical performance. I presume you also know that one of the major die effects of beta-alanine is paresthesia, and correct dosing helps prevent the itch associated with these supplements. It’s beneficial to dose the supplements appropriately to get the most out of active ingredients. To benefit from beta-alanine, you should consume a minimum of 90 grams within a 28 day period. 

However, 179 grams is recommended for maximum benefits. What of the daily dose? The required dosage should be within the range of 3.2 to 6.4 grams per day, but you don’t have to take them at once.

Again, a loading period is necessary to gain maximum benefits from the supplements. Supplementing with beta-alanine for about two to four weeks can help improve exercise performance.

The side effects- will beta-alanine supplements cause a tingling sensation?

 Pre-wok out beta-alanine supplements are associated with an itch or tingle which feels like a needle sensation. This may be surprising if you are a new user, but it’s normal for athletes who are familiar with beta-alanine. Luckily, the itch can be prevented, and there are various ways to do so, beta-alanine itch varies from one user to another, and the level of tingling varies depending on the dosage and food intake prior to supplementation.

To minimize the side effects, consider stacking multiple doses in the day or use sustained-release formula. This will reduce the itching sensation and still allow for optimal performance. 

Final thoughts

 Beta-alanine offers numerous health benefits to athletes. However, it’s also associated with a tingling itch and understanding how to manage this will save you a lot of discomforts. If you’re a new user, discuss the dosage requirements and dose the supplementation correctly. And this will help minimize the itch and enhance your endurance during workouts.