How to get the most from your Beta Alanine
We’re honored to be chosen to support you on your athletic journey. Here’s a guide to help you get the most out of your beta-alanine.
Before we start, here’s a video explaining what beta alanine is, and how it works
How to Take It to Ensure the Best Results:
Take beta-alanine twice a day, every day. You may experience harmless skin tingling at the start.
Take one scoop in the morning and one in the evening. Before brushing your teeth is a good place to start.
Mix with any liquid. Avoid taking it on an empty stomach. This will reduce the tingles too.
Here’s What to Expect in the First Few Weeks:
1-2 weeks
- You may experience harmless skin tingling (parasthesia) when you first start taking beta alanine.
- It will feel less uncomfortable when “red lining” - that high-intensity point where your body is screaming at you to stop or slow down.
- You will feel less physically drained and shaky after max effort training. These are feelings caused by high levels of lactic acid.
- It will feel easier to maintain a good pace in endurance workouts.
- You’ll feel less out of breath after sprinting.
3-4 weeks
- For endurance athletes, you’ll be able to maintain a faster running, cycling, swimming etc. pace for longer as your body can handle more lactic acid.
- If you’re a high-intensity interval training athlete or your sport involves repeated sprints, you’ll notice being less out of breath, and be less impacted by fatigue. You’ll feel more energetic, and like you can do more.
- You may notice your performance data improving on shorter duration higher-intensity training.
6+ weeks
- You’ll notice marked improvements in the quality of your training and your performance.
- Your level of perceived exertion will likely be less which can make high-volume training more enjoyable.
Four Things to Consider When Taking Beta-Alanine:
Beta-alanine is not a pre-workout
Take it daily. It does not contain any caffeine or fillers that are in most pre-workout
Side effect -
Beta-alanine can cause a harmless skin tingling sensation called paresthesia. If you want to avoid it, try lowering the dosage or take it with food.
You will be able to train harder
Don't be scared to push it
Don't forget the basics
Supplementation will never replace a good diet, good programming or a good sleep routine
Products to Combine Beta-Alanine With Depending on Your Athlete Type
Beta-Alanine will enable you to train at a higher intensity for longer by buffering lactic acid build-up in your muscles.
Learn about other Blonyx products that will help support your athletic ambition:
CrossFit® Athlete
HMB+ Creatine
Strength is notoriously difficult to build, yet it’s a key part of progression if your athletic ambition is to be more competitive at your CrossFit® gym. The most researched sports supplement for strength is hands down creatine monohydrate. It provides phosphocreatine energy for max effort movements, causing an often large increase in strength.
Egg White Protein Isolate
CrossFit ® has famously promoted clean, real food eating as a core requirement for performing better at the gym. Blonyx Egg White Protein Isolate is a clean, minimally processed product with only 7 simple ingredients. It tastes completely natural and is as close to real food as you can get.
Check out our infographic to see how it compares to whey and plant-based proteins.
Triathlete
Hydra+
Hydra+ is a novel hydration product developed to help you stay between 0-2% dehydrated, which science shows is optimal for performance.
Hydra+ contains carbs and electrolytes from real food sources like coconut water, fruit juices and a pinch of sea salt (and it tastes just like it sounds). It contains less sodium than other sports drinks as science shows that blood sodium levels go up, not down when you dehydrate.
Hydra+ is versatile:
1. Adding it to 8oz water will provide electrolytes and carbs for higher-intensity short training sessions.
2. Adding it to 16oz water will promote fluid intake for longer sweaty sessions.
HMB Sport
As an endurance athlete you probably avoid creatine. Yes, it’ll increase power output, but at the expense of unwanted body weight.
Enter HMB, a supplement that also increases power output, but doesn’t add weight and is shown to be far more effective at improving endurance performance.
HMB is found naturally in the body where it does two things:
1. It protects muscle from damage (so you can push your training limits and won't need as much recovery time)
2. It slows muscle protein breakdown
This results in more efficient training sessions and faster progression towards your athletic ambition… that’s why it’s our no.1 best-selling ingredient since 2011.
Endurance - Cyclists & Runners
HMB Sport
As an endurance athlete you probably avoid creatine. Yes, it’ll increase power output, but at the expense of unwanted body weight.
Enter HMB, a supplement that also increases power output, but doesn’t add weight and is shown to be far more effective at improving endurance performance.
HMB is found naturally in the body where it does two things:
1. It protects muscle from damage (so you can push your training limits and won't need as much recovery time)
2. It slows muscle protein breakdown
This results in more efficient training sessions and faster progression towards your athletic ambition… that’s why it’s our no.1 best-selling ingredient since 2011.
Hydra+
Use this to answer some common questions you hHydra+ is a novel hydration product developed to help you stay between 0-2% dehydrated, which science shows is optimal for performance.
Hydra+ contains carbs and electrolytes from real food sources like coconut water, fruit juices and a pinch of sea salt (and it tastes just like it sounds). It contains less sodium than other sports drinks as science shows that blood sodium levels go up, not down when you dehydrate.
Hydra+ is versatile:
1. Adding it to 8oz water will provide electrolytes and carbs for higher-intensity short training sessions.
2. Adding it to 16oz water will promote fluid intake for longer sweaty sessions. ear from your customers.
How Else Can We Support You?
Our goal is to help you reach your athletic ambition. Tell us the athletic goals you are working towards and our expert team of sports scientists will provide personalized advice to help you reach them.