Dr. G here. Over at The Paleo Fix I just wrote another in depth look and guide at beta-alanine supplementation. I dive deep into the science, which can be found in the original post, but I also covered a few key points which we will summarize with this "human translation" highlight:
What is beta-alanine?
Human translation: Beta-alanine is a small protein like molecule that is naturally occurring in meats.
Why should you take beta-alanine?
Human translation: Beta-alanine increases carnosine levels in the muscle. Increased carnosine leads to massively decreased inflammation, is an anti-oxidant, and helps buffer the fatigue and burning out of muscles.
Is beta-alanine safe to supplement with?
Human translation: Yes, beta-alanine is safe to take. You may experience some tingling and paresthesia, but this is normal!
What forms of beta-alanine should you take?
Human translation: Look for beta-alanine that is not mixed with a bunch of other things you can’t pronounce. If you can't tolerate the tingling, then look for a time released version. Skip the branded beta-alanine.
How much beta-alanine should you take?
Human translation: Take between 2-3 grams before a workout.
This part here is important. All of the research points to taking between 2-4 grams of beta-alanine prior to workouts to get the most benefit. Most supplement mixtures and pre-workouts don't even come close to that amount with their proprietary blends, leaving you with lost gains you could have had.
Effective dosing is very important to us at pureWOD, which is exactly why we made our PRE preworkout supplement in the first place; no other supplement companies are dosing their active ingredients high enough to make a difference.
pureWOD PRE has 2.5 grams of beta-alanine per serving. That is roughly DOUBLE the leading competitors. This lets you get stronger faster and reach your goals quicker. Many of our other active ingredients are also of much higher dosage than other competing brands as well, including creatine, BCAAs and arginine AKG.
With making pureWOD PRE, we took the guesswork out. You not longer have to ask "how much beta-alanine should I take" -- we've figured it all out for you. We've done the research, all you have to do is remember to take your PRE and we've got you covered.
Check out our Learn page for more information on why we carefully selected creatine and the other active ingredients in pureWOD PRE.