Beta alanine is a version of the amino acid alanine. Beta alanine is a natural compound that we make within our bodies and consume when we eat animal products. Unlike other amino acids, which are the building block of protein, Beta alanine is used by our bodies, along with another amino acid called histodine, to form another natural compound called carnosine. The benefits of supplementing with Beta alanine are due to the increased levels of carnosine that result.
Carnosine is natural compound found mainly in our brain and muscle tissues. Its acts as a buffer during exercise, neutralising acid, helping to maintain acid balance in our muscles. The neutralisiso that we are more resistant to fatigue and can perform a lot better when required. Our bodies, however, don’t produce Beta alanine naturally but only with the right food or supplementation.
Yes, supplementing with Beta alanine will improve your sporting performance. The evidence for its effectiveness is so strong that it is classed as a Group A supplement by the Australian Institute of Sport.
The production of energy needed to fuel movement and exercise results in free hydrogen ions, or acid. During exercise, our muscle acid levels increase and this causes a feeling of fatigue. Our body uses Beta alanine to make carnosine. It is carnosine that neutralises the acid that accumulates in muscles during exercise. Supplementing with Beta alanine increases our bodies natural carnosine production by 80%. These increased levels of carnosine allow us to exercise at our best. Specifically Beta alanine will increase the number of reps you are able to do near maximal effort.
Given that it is carnosine rather than Beta alanine that has the acid neutralising effect, you may wonder why not just take carnosine instead? Supplementing with Beta alanine does a better job at increasing carnosine levels than taking carnosine itself.
Beta alanine has the following benefits:
Beta alanine and strength training – Beta alanine can increase the number of reps you can push out at rep ranges above 8.
Beta alanine contributes to hypertrophy – An increase in reps and volume moved in a training session can increase the rate at which muscle is built.
Beta-alanine improves performance over middle distance endurance sports – Examples of middle distance events include a 4kg cycle race, 2km rowing, 10km run, and swimming 100-200m.
Beta alanine helps you build muscle. It increases the number of reps you can achieve in a set and increases the volume of weight you move in a training session. It is the increase in training volume that helps build muscle.
One serve of VPA beta alanine is 1.2g. One 200g tub of VPA beta alanine has 166 serves. We recommend weighing a serve of beta alanine with microscales to obtain an accurate serving size. If you do not have microscales, one serve is around ½ of a tea spoon.
Monitor your beta alanine intake especially if you also to take pre-workouts. Our Pre-30 contains 1.5g beta alanine per serve while Kleos Pre-workout contains 2g per serve. Make sure to cross-check nutritional labels.
If supplementing with beta alanine, the recommended dosage to take would be between 4-6g per day for up to 10 weeks. It can be taken at different times of the day to fuel carnosine production at a longer duration. Do not take before bedtime.
The effects of beta alanine on sports performance are due to the accumulative increase on carnosine in muscles, not the boost experienced immediately after taking. For this reason it doesn’t matter when you take beta alanine as long as you are taking it every day. If for some reason you do not want to take it every day and you enjoy the blood pumping feeling of the beta alanine tinlges, you can take beta alanine 30-45 minutes prior to training or competition.
Consuming beta alanine is especially beneficial for athletes in running, swimming, rowing, or any sports that require high-intensity or resistance-training activities. It is also recommended for older adults to prolong muscle endurance during exercises.
Beta alanine is safe to taken when used at recommended levels. The most common side effect of beta alanine is paraesthesia, which is a tingling sensation felt on the face, neck and arms. Some people actually like it and don’t mind the sensation while some hate it – but the sensation is harmless.
The feeling of paraesthesia can last for around 30 minutes. Regular supplementation with beta alanine seems to reduce this side effect.
Beta alanine is an unflavoured powder so it doesn't have any taste when mixed with water but the powder alone almost has a hint of sugary taste to it.
Beta alanine can be taken in water alone or added to any other drink you are taking during the day. It can be taken alongside other supplements.
The natural properties of amino acids means that they tend to take on moisture. This is why silicon moisture sachets are added during the packing process. Once your beta alanine is opened it will start to take on moisture and should be stored in a cool dark location to keep it as moisture free as possible. If your beta alanine starts to clump, rest assured that although it may be more difficult to scoop but it will still work just as well.
You can read all customer reviews of Beta Alanine by scrolling to the top of the page and clicking on the review stars above the product name. Beta Alanine currently has more than 80 reviews and a 4.8* rating. Read some reviews of Beta Alanine below.
“The best beta alanine I have ever used. Miss the 1kg bags. But hopefully they are back in stock soon!” Josh G - Review made 9th May 2020
“Great product, mixes well!” Mitch J - Review made 23rd April 2020
“Being of the older genre, nearly 72, I find that if I want to enjoy my passion of surfing I need to be mindful of my body's needs and Beta Alanine is a product I feel is beneficial for me.” Max B - Review made 5th April 2020
“Great product. I have been using it for a long time.” Alastair L - Review made 6th March 2020
“It's really helpful for muscle recovery.” Ranjeet S - Review made 16th February 2020
Please ask a medical professional such as a GP or dietitian before using beta alanine when pregnant or breastfeeding.
Yes, our scoops, bottles and bags are all recyclable. Please see this blog for further information. https://www.vpa.com.au/blog/vpa-bags-are-now-100-recyclable/ We are also working to introduce recyclable cartons and mailers to the VPA product lifecycle.
As you can see from our prices, we aim to offer the lowest pricing all year round, however we do offer multi-buy discounts on most of our products if you are choosing to purchase in bulk quantities. Please refer to the product page to see what discounts are available. Please note that we do not price match as we have found the standard of manufacture and quality of product varies considerably. Our customers health is something we take very seriously and lowering our standards and quality is just not an option.