Is Beta Alanine A Good Pre Workout Supplement?

Beta Alanine, Pre-Workout Found In Many Supplements. Why?

Should I take beta alanine before I work out? This is a question we receive regularly. Since you’re reading this article, you’re probably curious to know the answer as well.

I believe this question is popular since beta alanine can be found in many popular pre-workout formulas. It’s easy to assume then, that it’s the best time to take your daily dose for the best results.

The problem is, most of us don’t know whether it really works when you only take it before a workout. How can we know without reading dozens of research articles and experimenting on yourself?

The research takes a lot of time, money, and energy which very few of us have in excess to perform.

I decided to take the time, and spend the money to get a definitive answer to this question so you don’t have too.

In the 15 or so minutes it takes to read this article, I’ll save you hours of time along with hundreds of dollars. You’ll not only know when you should take beta alanine, but will also learn how much to take and which products are the best.

Does Beta Alanine Alanine In A Pre-Workout Drink Produce Results?

In short, the answer to this question is no. Taking beta alanine before a workout is not going to benefit you in any way. I think the reason it’s included in so many supplements, is the way it can make you feel.

Let me briefly explain. Within about 15 minutes of taking beta alanine, some people feel a slight tingling in their hands and face. This harmless side effect can trick us into believing that it’s working and giving you more energy for your workout.

Unfortunately, as I write above, this is not the case. That tingling you feel, harmless as I mention above, side effect, goes away pretty quickly.

Here’s the truth. Like creatine monohydrate you need to ‘load’ your muscles before it will begin to help you train harder, longer.

This requires taking 3 grams a day for about 2-3 weeks to occur. Several peer-reviewed studies have proven this as have the thousands of guys and girls like us that take it regularly. One recently published study finds that the longer you take it, the better your results will actually be.

As you can see, beta alanine is great for increasing workout endurance. It just takes a couple of weeks to begin showing results. It’s okay to take before you train as one of your daily doses to saturate your muscles. If the mild tingling feeling helps you train harder, then keep using it for the extra mental boost. Just be patient for a few weeks which is when you’ll really see results.

NutraKey Beta-Alanine Powder
Best Powder Form of Beta Alanine

How To Buy The Best Beta Alanine Supplement

When choosing a beta alanine supplement, make sure of a couple of things to get the best results.

  • That it has at least 3 grams of beta alanine in every serving.
  • The supplement you buy must use the Carnosyn brand of beta alanine, which over a dozen studies, shows works best.
  • A single bottle must have enough servings to last 30 days.


At, our favorite beta alanine supplement is Nutrakey Beta Alanine powder. It doesn’t just meet these standards, but totally exceeds the criteria I list above.

Here are the key benefits. You can learn more about it by reading our review.

  • 3 grams beta alanine per scoop. Competing products contain 1 gram or less.
  • Uses Carnosyn beta alanine, the same found to be effective in several clinical studies.
  • 100 servings per container. This will last you at least 2 months.
  • Plain flavor. Drink with water, in a protein shake, etc.
  • It’s micronized into a fine powder so it mixes easily with a spoon and stays dissolved until it’s gone.


Which Pre-Workout Supplements Will Work Immediately Without Having to Load My Muscles

Here’s a list of sports supplements that are shown both in scientific research and the real world to produce results. Check them out to see which is best for your needs.


– give you more energy and increase mental focus. Studies show 5 grams is the required amount to see benefits. Scivation Xtend is a great BCAA pre-workout supplement. It has 7 grams of BCAAs per serving along with added electrolytes, glutamine, and citrulline malate – which also gives you more endurance.


– use sparingly since its benefits tend to diminish over time. Will give you greater energy and focus within about 15 minutes. You can get it from a supplement, coffee, or black tea. Start slowly and increase until you find the amount that works best for you. As with any supplement, check with your doctor if you’re on any medications, etc.

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– increase levels of ketones in your blood. Ketones are readily used energy that your brain especially likes. Taking MCT oil pre-workout may therefore help you feel more focused during your workout. (cite reference of someone using it other than me). I take MCT Edge. One tablespoon is usually enough to see results. Start slow with this supplement as too large a dose at first can cause an upset stomach. Take ½-1 teaspoon the first couple times you take it. Have a little food (dark chocolate is awesome) helps prevent this too. Slowly increase by ½ teaspoon per serving until you reach a tablespoon.

In Conclusion

Do I still recommend beta alanine, even though it’s not a great pre-workout supplement? Of course I do. After creatine monohydrate I think it’s one of the best sports supplements on the market for enabling us to train and compete harder, longer. You just need to make sure you take it the right way to benefit.

1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73.

J Appl Physiol (1985). 2013 Nov 27.

3. Hobson RM, Harris RC, Martin D, Smith P, Macklin B, Gualano B, Sale C. Effect of Beta-Alanine With and Without Sodium Bicarbonate on 2,000-m Rowing Performance. Int J Sport Nutr Exerc Metab. 2013 Oct;23(5):480-7.

4. Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. 2008 Jan;28(1):31-5.

5. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.

6. Kern B, Robinson T. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of the International Society of Sports Nutrition 2009, 6(Suppl 1):P2.

7. Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, Achten E, Derave W. Meal and beta-alanine coingestion enhances muscle carnosine loading. Med Sci Sports Exerc. 2013 Aug;45(8):1478-85.

8. Saunders B, DE Salles Painelli V, DE Oliveira LF, DA Eira Silva V, DA Silva RP, Riani L, Franchi M, Gonçalves LS, Harris RC, Roschel H, Artioli GG, Sale C, Gualano B. Twenty-four Weeks of β-Alanine Supplementation on Carnosine Content, Related Genes, and Exercise. Med Sci Sports Exerc. 2017 May;49(5):896-906.

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