Why Beta Alanine SUCKS | Incredibly Overhyped Pre Workout Ingredient
Acute sporadic bumps in Beta Alanine will do next to nothing if you are only getting your BA dosage from your pre workout supplement a few times per week.
If you were to take it correctly, dosing it multiple times per day, for weeks on end, at a high enough dosage, the impact on performance is notable, although still fairly insignificant at the end of the day.
"The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented."
"Although some laboratory-based studies show an ergogenic effect with beta-alanine supplementation, there is a lack of field-based research in training and competition settings."
"There was an unclear effect (0.4%; ± 0.8%, mean, ± 90% confidence limits) of beta-alanine on competition performance compared to placebo with no meaningful changes in blood chemistry. While there was a transient improvement on training performance after 4 weeks with beta-alanine (-1.3%; ± 1.0%), there was an unclear effect at ten weeks (-0.2%; ± 1.5%) and no meaningful changes in blood chemistry. Beta-alanine supplementation appears to have minimal effect on swimming performance in non-laboratory controlled real-world training and competition settings."
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