Supplements: Beta Alanine

Everyone wants to talk about protein, creatine, NO, and all that high profile shit, but what if I told you there is a badass supplement out there that you may have never heard about before and should be taking regularly?

Beta-Alanine, folks. It’s the shit.

I first got turned onto it years ago by this dude who ran a supplement shop up at campus, and after the first month of taking it I decided I was never going back. While on B-A I was able to lift harder and longer than at any other time of my life, and the effects were so pronounced that I practically died in the gym when I went off-cycle. That day I decided I was never going to allow myself to without B-A any longer than I needed to, it’s that awesome.

So what does it do?

Time to get a little sciencey. T-Nation and IntraXCell have some good posts on it, but really they’re both quoting the same studies which I’ll break down for you guys:

Your muscles use carnosine to stave off rising fatigue-inducing acidity levels during a work out. Therefore, the more carnosine that you have in your system, the more you can lift before fatiguing. However, ingestion of carnosine is incredibly inefficient, so it is not something you can supplement directly.

This is where B-A comes in. B-A causes your body to produce more carnosine, and at a much higher level than you could ever get it to without B-A supplementation. After ten weeks of B-A supplementation you can get up to an 80% rise in carnosine levels, which is awesome.

Much like creatine, B-A requires a loading phase, usually around 6 grams, to which you drop to to 3-4 grams after the first week or two. If you have never tried B-A, you’re in for some fun when it finally starts kicking in. You will be able to do more than you thought possible, sometimes up to 2 reps more per set of the same weight you were scratching your head over a week ago. All those other supplements are good and all that, but I for one have never had a supplement have as big of an effect on my lifting as Beta-alanine.

I highly recommend that you get on it, the sooner the better. I go with the Sci-Fit, but that’s just because it’s what I’ve always taken and they’re good shit. Another alternative is Prolab on the cheap.

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About The Author

They call me Fly, Fresh, and Young. Gym rat by day, lecherous drunkass by night. Follow me on Twitter @nate_moneyh.


  1. A Axe September 12, 2012 at 1:33 pm

    Site started off on Reddit, but it’s an amazing database of supp info. B-A:

  2. ASF September 12, 2012 at 3:29 pm

    Ordered. Thanks FFY.

  3. Alex September 12, 2012 at 4:21 pm

    citrulline malate is 100x better

  4. Young Hunter September 13, 2012 at 8:46 am

    Wes at IronAddicts was a big proponent of beta-alanine, and he rarely pushed supps.

  5. Simon September 13, 2012 at 3:02 pm

    Personally, I prefer Alpha Alanine

  6. sixsix September 15, 2012 at 9:22 am

    I heard great things about Beta Alanine as well and will order after writing this.

    Question, do you know the deal concerning taking Creatine and Beta Alanine together? Would loading both at the same time be a problem, etc?

    • flyfreshandyoung September 17, 2012 at 5:37 am


      Nah man, no problem. The first time I took B-A I was actually stacking it with krealkalyne. Load them both at the same time to keep it consistent.

  7. A Axe September 16, 2012 at 11:05 pm

    sixsix – why would it be a problem?

  8. derthal September 19, 2012 at 2:45 am

    There are other very interesting benefits of beta alanine

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