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Did you know that beta alanine is a powerful supplement in sports nutrition? It has many good benefits, such as better performance during training, building muscle and increasing performance!

What is beta alanine?

Beta-alanine is a non-essential amino acid that the body can produce itself in the liver. This amino acid forms the carnosine complex with histidine.

The complex acts as a "buffer" against premature fatigue during training.

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Beta alanine intake and dosage

To get the most out of beta-alanine, it is important to ensure the correct intake and dosage. Correct intake and dosage are crucial to achieve optimal results. It is important to take the right amount to achieve the desired effects. Here are some recommendations to help you get the most out of this dietary supplement:

1. time of ingestion:

It is recommended to take beta-alanine with meals. This improves the absorption of the supplement in the body.

2. dosage:

The recommended dosage is 4-6 grams per day. It is advisable to divide the amount into several portions to avoid possible tingling in some people.

3. longer intake:

It is advisable to take beta alanine over a longer period of time in order to increase the carnosine stores in the body. Continuous intake over several weeks can lead to an optimal effect.

Follow these tips to get the best out of beta-alanine and reap its benefits. Be careful not to exceed the recommended dosage. Take beta-alanine regularly to get the best results. Combine beta-alanine with a balanced diet and regular exercise for optimal results.

Capsule or powder?

The decision between the two forms depends on personal preference. Both options have advantages and disadvantages.


Capsules are easy to take and convenient for on the go. They are usually already dosed and can simply be swallowed with a sip of water. Capsules are practical if you are often on the go or don't have time to prepare powder mixtures, for example. They are discreet and can easily be carried in your sports bag or at the office.


You can take beta-alanine in liquid form or mix it into shakes and drinks. In this case, the powder is the right choice for you.

You can simply dissolve it in water or juices and dose as desired. The powder offers flexible dosing and you can also combine it with other food supplements. You also have the option of customizing the taste.

Advantages of beta-alanine

Taking it offers numerous benefits for athletes. It improves training performance by storing carnosine in the body. This effect reduces premature fatigue during training, which can lead to a longer and more intense training session. In addition, it increases endurance and muscle strength, which can lead to better performance during training.

Another advantage of beta alanine is its antioxidant effect. It protects the cells from oxidative stress and thus supports the health and well-being of the athlete. It also strengthens the immune system, which in turn contributes to better health and faster recovery.

In addition to these benefits, it can also help with anti-ageing. The antioxidant effect reduces damage caused by free radicals. This can slow down ageing and create a more youthful appearance.

How does beta alanine work?

This amino acid increases the carnosine level in the muscle cells. Carnosine has an important role: it prevents muscle fatigue during exercise by preventing metabolic acidosis. Beta alanine reduces the level of H+ ions in the blood, which improves muscle performance.


  1. Increases the carnosine level in the muscle cells
  2. Prevents metabolic acidosis
  3. Reduces the level of H+ ions in the blood
  4. Increases the performance of the muscles

Taking beta-alanine increases the carnosine level and prevents the muscles from becoming over-acidified. This allows you to train longer and more intensively without getting tired so quickly. This can lead to improved training results and more effective muscle building.

Side effects

A common side effect is a slight tingling sensation that can be felt on the skin or face. This tingling occurs when beta-alanine acts on the nerve receptors. It is a normal reaction of the body.

It is important to note that this tingling usually disappears on its own after a while. It is a temporary reaction that is nothing to worry about. Many people get used to this tingling sensation over time and hardly notice it any more.

It is advisable to speak to a doctor before taking BA. This is particularly important if you already have health problems or are taking other medication. A doctor can give individual recommendations on the correct dosage and take into account possible interactions with other medications.

It is important to take beta-alanine according to the recommended dosage guidelines to minimize the risk of side effects. If you are unsure which dosage is suitable for you, you should definitely discuss this with a doctor.

Overall, the side effects are usually minor and temporary. However, it should be used in the correct dosage and under medical supervision.


Beta-alanine is a popular and effective dietary supplement for athletes who want to improve their training results. With its many benefits, it supports muscle building and increases training performance. At you can buy high-quality beta-alanine and ensure that you receive a high-quality dietary supplement.

To achieve the best possible results, observe the correct dosage. Exceeding the recommended daily dose of 4-6 grams can lead to undesirable side effects. If you have any questions or uncertainties, it is best to consult a doctor or an experienced sports nutritionist.

Take beta-alanine regularly and experience the positive effects on your training performance and muscle building.


What is beta alanine?

Beta-alanine is an amino acid that is contained as an ingredient in many pre-workout supplements. Athletes benefit from regular exercise.

This increases their performance and recovery. Muscle strength and performance also increase. The utilization of nutrients is optimized.

How can I take and dose beta alanine?

Beta-alanine can be taken with meals to improve absorption in the body. The recommended dosage is 4-6 grams per day, divided into several doses to avoid tingling. A longer intake over several weeks is recommended to increase the carnosine stores in the body.

Should I take beta alanine in capsule or powder form?

Beta-alanine is available in both capsule and powder form. The choice between the two forms depends on personal preference. Capsules are convenient for on the go. The powder dissolves well in shakes or other drinks.

What are the benefits of beta alanine?

Taking beta-alanine offers numerous benefits for athletes. Carnosine improves training performance in the body.

It reduces premature fatigue and increases stamina and muscle strength. It also has an antioxidant effect and strengthens the immune system. Beta-alanine can also help with anti-ageing.

How does beta alanine work?

Beta-alanine works by increasing the carnosine level in the muscle cells. This prevents the metabolic acidosis that causes muscle fatigue during exercise. By reducing H+ ions in the blood, beta-alanine improves muscle performance.

Are there any side effects when taking beta alanine?

Temporary side effects such as a slight tingling sensation may occur while taking beta-alanine. However, these are harmless and should disappear after a while. It is best to talk to a doctor to determine the right dosage for you.