WHAT IS BETA ALANINE... Do the benefits outweigh the cost?

The supplement world is a minefield; there's no denying that. Beta alanine often falls through the cracks as just another supplement, rarely making most people’s list of non-negotiables. I'm not saying it necessarily should, but considering most people don't understand its uses, it's worth taking a peek at whether it could benefit you or not.

Beta Alanine has long-been turned to by athletes of all disciplines thanks to its ability to support the body with high-intensity exercise. So, what are we missing? It is well documented to delay the feeling of fatigue in muscles, therefore enhancing performance. Let's have a very quick science lesson...

• Beta alanine is an amino acid, meaning it's a building block for protein absorption in the body.

• Unlike the 9 BCAA's you find in complete protein sources (chicken, eggs, beef, tofu etc.), it is non-essential, meaning we can survive & absorb protein just fine without it.

• Beta alanine specifically serves as a carnosine booster in our muscles. Carnosine is a chemical found in our bodies & our food which helps to detox the muscles & prevent the build-up of hydrogen ions during high-intensity exercise.

• This prevention of H+ build up means less fatigue & the ability to push harder, for longer.

Make sense? Not really? That's fine, take a look at this instead:

Here are the headlines as to how it might benefit you:

• Fatigue during high intensity exercise will not build up as quickly.

• You can push harder within the first 10-20 minutes of aerobic, anaerobic or resistance-based training.

• Recovery may be aided.

• Protein absorption may be aided.

Beta Alanine is found in food (like all amino acids). But when supplementing, 1.5-3g daily is sufficient & should be taken in the same way as creatine monohydrate powder.

But what you want to know is, are these benefits sufficient to out-way the cost of yet another supplement in your collection? That, in my opinion, depends on your training intensity, experience & goals. For example, when training for a Hyrox Sim, your training will be of sufficient intensity to appreciate the benefits of Beta Alanine. However, someone training to get better at golf or to body-build probably wouldn’t benefit enough to warrant the spendo. Equally, if you’re 2 months into a running journey, you may not need Beta Alanine. If you’re 6 years in & pushing through plateaus or looking for incremental progress, it would be a great shout. So, I’ll leave it to you to choose wisely, drop me a message if you’d like guidance.

You can purchase our I.S. approved & batch tested Beta Alanine in our shop, thanks for reading!

NutritionX Beta Alanine 400g

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Elliot Hutchinson // 20.07.2025

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