The Role of Beta-Alanine in Pre-Workout

If you’ve ever felt a tingling sensation after taking a pre-workout, you’ve already experienced one of the most distinctive effects of beta-alanine. 

While this sensation is temporary and harmless, it’s also a sign that your pre-workout includes an ingredient that is backed by substantial scientific research for improving exercise performance.

Beta-alanine is more than just a common pre-workout ingredient. It plays a crucial role in buffering acid buildup in the muscles, delaying fatigue, and improving overall endurance. 

Let’s explore what beta-alanine does, why it’s essential for high-intensity exercise, and how it works within pre-workout to deliver results.

What is Beta-Alanine, and How Does It Work?

Beta-alanine is an amino acid, but unlike many amino acids that are used to build proteins, beta-alanine operates differently. When consumed, beta-alanine combines with histidine to form carnosine, a compound stored in the muscles.

Carnosine serves an important purpose: it buffers hydrogen ions that accumulate during high-intensity exercise. This buildup of hydrogen ions lowers muscle pH, leading to fatigue and a burning sensation that limits performance. 

By increasing carnosine levels in the muscles, beta-alanine helps delay this process, allowing for sustained effort during intense training.

Proven Benefits of Beta-Alanine for Exercise Performance

There is a reason why so many pre-workout supplements include this as an ingredient.

Beta-alanine has been extensively studied, and the research highlights its game-changing impact on various types of exercise.

1. Effects on Maximal Performance

A 2023 systematic review, which included 18 randomized, placebo-controlled trials with 331 participants, confirmed significant improvements in maximal exercise performance with beta-alanine supplementation. Higher dosages over four weeks showed the most pronounced benefits, particularly in activities lasting 4 to 10 minutes, such as middle-distance running, swimming, rowing, and combat sports.

2. Enhanced Strength and Power

In a study of strength-trained individuals, beta-alanine supplementation at 6.4 grams per day over five weeks significantly improved power output and strength gains compared to a placebo group. Participants in the beta-alanine group demonstrated greater improvements in average power during one-repetition maximum (1RM) tests, with a 42.65% increase versus 21.07% in the placebo group, as well as higher maximum loads lifted.

3. Supporting Endurance and Health in Older Adults

The benefits extend beyond high-performing athletes. Beta-alanine supplementation has been shown to increase muscle endurance in older adults by improving intracellular pH control, resulting in greater resistance to fatigue. In one study, elderly participants experienced a 28.6% improvement in physical working capacity after 90 days of supplementation, highlighting its potential to support not only athletic performance but also functional health and quality of life in aging populations.

Understanding the Tingling Sensation of Beta-Alanine

One of the most recognizable effects of beta-alanine is the tingling sensation, or paresthesia, that occurs at higher doses by activating nerve receptors in the skin when high concentrations enter the bloodstream. The binding of beta-alanine to these receptors triggers nerve signaling, which the brain perceives as a tingling sensation.

While this sensation may be uncomfortable for some, it’s completely harmless and fades as your body metabolizes the beta-alanine.

For those new to supplementation, starting with a lower dose, taking it with food, or spacing out your intake over 20-30 minutes can help minimize the effect. The tingling effects can also become less pronounced the more consistently you take it.

The Beta-Alanine Advantage in NO MATTER WHAT™

Our NO MATTER WHAT™ pre-workout takes beta-alanine’s proven benefits and pairs them with cutting-edge innovation. 

At its core is enfinity® (paraxanthine), a metabolite of caffeine that delivers smooth, sustained energy without the side effects of traditional caffeine. When combined, beta-alanine and paraxanthine create a powerful synergy that supports both physical and mental performance.

Here’s how NO MATTER WHAT™ optimizes your workouts:

• Sustained Performance: Beta-alanine delays fatigue, allowing you to push harder for longer.
• Clean Energy and Focus: Paraxanthine enhances cognitive function and reaction time without jitters or crashes.
• Enhanced Endurance: Together, these ingredients help maximize output during high-intensity efforts.

This formula also avoids synthetic dyes and uses natural sweeteners, ensuring premium quality without compromise.

Push Harder, Last Longer with NO MATTER WHAT™

NO MATTER WHAT™ includes 3.2 grams of beta-alanine in every serving, giving you the optimal dose to experience its performance-enhancing benefits. 

Whether grinding through intense sets or aiming to extend your endurance, this formula ensures you’re equipped to delay fatigue and maximize output for some serious GAINS.

Combined with cutting-edge ingredients like paraxanthine, it’s designed to help you dominate every workout, no matter the challenge. Grab a tub for yourself and experience the unparalleled difference our pre-workout can make.

Read More of the GAINS Blog: