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By Erick Avila | Fri, Apr 23, 2021
Beta-Alanine: Everything You Need To Know
Whether you’re a serious athlete gearing up for competition, a fitness fanatic looking to break PRs, or a busy professional trying to get in your best shape ever, it’s understood that goals are achieved through hard work. The willingness to do one extra rep, set, or even workout is what separates the overachievers. What if there was something that could help support increased work volume, so you could get that extra rep in? Beta-Alanine has exploded in popularity as a performance ingredient because of its ability to help fight muscle fatigue*.
What is beta-alanine exactly and how you can use it to help build a better you?
WHAT IS BETA-ALANINE?
Beta-alanine is an amino acid commonly found in meat products like beef, pork, poultry, and fish.
WHAT DOES BETA-ALANINE DO?
Beta-alanine combines with histidine, another amino acid, to form the dipeptide carnosine. Dipeptides are compounds consisting of two amino acids. Carnosine is found abundantly in the skeletal muscles and one of its main functions is buffering pH levels.
During exercise, hydrogen ions accumulate lowering the pH of the environment, ultimately causing muscles to fatigue. If you’ve ever experienced a burning sensation while doing lots of reps that caused you to stop, it was likely from a drop in pH.
Beta-alanine appears to be the rate-limiting step in the synthesis of carnosine.[1] In other words, carnosine production is limited by the amount of beta-alanine building blocks present in the body.
BENEFITS OF BETA-ALANINE SUPPLEMENTATION
Research has shown that beta-alanine supplementation is an effective way to increase muscle carnosine levels, by increasing carnosine synthesis, leading to improved lactic acid buffering. When exercise gets intense, lactic acid accumulates in muscles lowering their pH and contributing to their fatigue.
Beta-alanine supplementation:
May be beneficial for enhancing training volume in team-sport athletes [2] *
Helps support muscular endurance *
Helps fight muscle fatigue *
Scientific literature reviews and meta-analysis studies have found that daily supplementation with 4-6 g. of beta-alanine for at least 2-4 weeks has been shown to improve exercise performance with more pronounced effects in open end-point tasks/time trials lasting 1-4 minutes in duration.*{3,,4,5,6]
In one study, beta-alanine at a dose of 6.4 g/day showed the ability to support increased power output in subjects training at their 1 rep maximum.[7]
This makes beta-alanine an ideal ingredient to help support increased work output for high-intensity activities for activities
CAN YOU STACK BETA-ALANINE WITH CREATINE?
Stacking beta-alanine with creatine is a popular supplementation strategy. In different clinical studies researchers had subjects stack creatine and beta-alanine with the science showing no harmful effects from combining the two ingredients
Research on beta-alanine shows that it can pair well with other dietary supplements including sodium-bicarbonate and caffeine containing pre-workouts. [8,9,10]
DOES BETA-ALANINE INCREASE HUMAN GROWTH HORMONE (HGH)?
Researchers wanted to examine the interaction between beta-alanine, hormones, and exercise. In a 30-day study, the hormone levels of subjects supplementing daily with 4.8 g of beta-alanine was measured. Beta-alanine improved muscular endurance without influencing testosterone, cortisol, or HGH levels*.[11]
BETA-ALANINE DOSAGE & HOW MUCH TO TAKE
Based on available clinical studies, 3.2-6.4g per day of beta-alanine, on training and non-training days, respectively, was where it appeared to show a benefit.
Beta-alanine is an ingredient with benefits that start to show after you’ve reached a saturation point so it’s best to take it consistently.
SIDE EFFECTS OF BETA-ALANINE (THE TINGLES)
Paresthesia is the harmless tingling sensation some people experience when they supplement with beta-alanine. In a systematic risk assessment of over 100 human clinical trials and 50 animal studies, beta-alanine was found to be safe with paresthesia being the only reported side effect.[12]
Most individuals that experience paresthesia from beta-alanine experience it within 10-20 minutes of ingesting it and the tingling sensation goes away after about an hour.
One strategy for reducing this sensation is to split up beta-alanine doses into smaller dosages throughout the day.
CARNOSYN® BETA-ALANINE
CarnoSyn® Beta-Alanine is a patented form of beta-alanine that has been used in many of the clinical studies. CarnoSyn® is also the form of beta-alanine that you will find in all Cellucor®products containing beta-alanine.
WHICH CELLUCOR® PRODUCTS CONTAIN BETA-ALANINE?
You can find CarnoSyn® Beta-Alanine in all of C4®’s pre-workouts. Across each of these products you’ll find beta-alanine at different dosage levels. The formulas with higher beta-alanine doses are designed to help you reach the saturation point quicker. Current recommendations for supplementing beta-alanine to increase sports performance suggest dosages of 3.2-6.4 g per day for 4-24 weeks, with higher does achieving saturation faster than lower doses*.[13]
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Maybe you’re looking for energy and focus to get off the couch and into the gym. Maybe you’re looking to take your gym session, workout class, or at-home training to the next level.
What if there were something out there that could help you crush your workouts no matter what your training level or goal?
A pre-workout supplement is a combination of ingredients designed to help increase training intensity, output, and volume to get more from each workout session. In time, those extra reps, sets, and minutes spent add up to major gains.
Should I use pre-workout?
Traditionally, pre-workouts have had a reputation for being exclusive to the advanced audience, whose sole focus is to get as muscular as possible.
The truth is pre-workout supplements can support all fitness levels–from beginner to intermediate to advanced. If you're looking for energy, endurance, or cognitive focus for physical or mental performance, then you could benefit from pre-workouts.
When combined with the proper training regimen and nutrition program, taking a pre-workout can offer that extra push–not just to workout today, but to do it again tomorrow, then again the day after...
When should I take pre-workout?
Typically, you take pre-workouts 20-30 minutes before your training session.
Refer to each product's 'Suggested Use' for specific directions.
How long does pre-workout last?
For those less sensitive to stimulants, the average individual can expect to feel the full effects within 45 minutes and last for 3-6 hours. For those more sensitive to stimulants, the effects will likely be felt faster and last closer to 6 hours.
However, the overall effects of pre-workout will depend on your sensitivity to caffeine and the other ingredients discussed below.
What are the best pre-workout ingredients?
Before purchasing a pre-workout, you want to examine the label and look for clinically-studied ingredients that support your fitness journey.
Caffeine:
Caffeine is the classic ingredient found in your morning pick-me-up to get you energized before your workout. Your C4 pre-workout can have anywhere from 135mg-350mg per serving compared to a standard coffee, which falls within the 80mg-100mg range.
After oral ingestion, caffeine is 99% absorbed within 45 minutes by the gastrointestinal tract, according to a review in the American Journal of Health-System Pharmacy. For this reason, research on caffeine’s effect on athletic performance has primarily been in the areas of running and cycling.
Specifically, a 2010 Journal of Sports Sciences study found that 3mg of caffeine per kilogram of body mass improved cycling performance compared to a placebo.
Another study found experienced cyclists were able to ride faster for 60 minutes at 75% of peak power output in 95 degrees Fahrenheit compared to cyclists that weren’t stimulated.
Other studies have found improved reaction time, mental clarity, and focus. This improved alertness can also come with better tolerance for pain.
CarnoSyn® Beta-Alanine:
Your muscles are made up of proteins, and amino acids are the foundations of those proteins. CarnoSyn® Beta-Alanine is a patented amino acid used to help your muscles endure a tough workout.
Beta-alanine is a nonessential amino acid (meaning our bodies can produce it) but it can also be found in protein-packed foods like beef, chicken, pork, and fish.
Beta-alanine is a precursor to carnosine, which buffers hydrogen ions within muscle cells. This buffering results in a fatigue-fighting effect since the muscles are able to contract for longer/more efficiently.
According to a 2014 review in the International Journal of Sport Nutrition and Exercise Metabolism, there are studies that found beta-alanine may increase power output and working capacity, decrease the feeling of fatigue and exhaustion, and have a positive effect on body composition and carnosine content.
Beta-alanine is one of the few ingredients in any C4 product that elicits a physical feeling—if you feel a tingling sensation in your lips, face, or even fingertips, it’s a harmless effect of beta-alanine to tell you "hey, I'm working".
Beta-alanine works best where large muscles are contracting quickly, like when running sprints, wrestling, high-intensity cycling (yes, spin class), and Olympic weightlifting.
Creatine Nitrate:
Creatine can be found naturally in bone and certain foods and helps to build strength and lean muscle.
Creatine nitrate is a university studied, advanced, and more soluble form of creatine that helps with "pumps". C4 uses the only patented, legally-licensed form of creatine nitrate: NO3-T.
Using the trademarked NO3-T ensures quality and consistency with each dose, allowing you to experience the power and performance-boosting benefits of nitrates each and every time you consume the product.
Arginine Alpha-Ketoglutarate:
Arginine Alpha-Ketoglutarate is a precursor to nitric oxide, which promotes nitric oxide production in the body. Ultimately, this helps in achieving pumps.
Arginine is an amino acid found in eggs, chicken, nuts, dairy, pork, and other foods. The body converts arginine to nitric oxide in a complex reaction.
Arginine is also used in the urea cycle which is the natural process in which ammonia is detoxified through its metabolism into urea.
Although arginine may improve blood flow and circulation, there is no conclusive evidence that the arginine-nitric oxide relationship results in improved performance.
TeaCrine® (Tetramethyluric acid/Theacrine):
TeaCrine® is a non-stimulant source of energy and focus, and it is structurally similar to caffeine. Preliminary human studies indicate that the body does not adapt to it as quickly as it does to caffeine, therefore prolonging the tolerance buildup.
N-Acetyl-L-Tyrosine:
N-Acetyl-L-Tyrosine is a more soluble form of L-Tyrosine, which supports the production of noradrenaline and dopamine, in turn supporting mental and cognitive health during stressful activities – such as physical training.
According to a 2010 European Journal of Applied Physiology study, oral supplementation with tyrosine improves cycling performance in the heat.
Moderately trained athletes were able to cycle longer compared to a placebo after taking 150mg of tyrosine per kg of body weight. Tyrosine plays a role in providing a better mood, which may result in getting more out of your workouts.
What does C4 pre-workout do?
Whether you want an increase in energy and endurance, fighting fatigue and weight loss, or building strength and lean muscle, the C4 pre-workout family has a solution to support any or all of your goals.
Powered by CarnoSyn® Beta-Alanine, BetaPower®, and other key ingredients that support explosive energy, alertness, and performance, the C4 Energy lineup is dominating the booming performance energy category across the country.
With ten amazing flavors built on zero sugar, sodium, carbs, and calories, C4 Energy offers a delicious way to awaken your super and conquer your goals.
Powered by InnovaTea® Naturally Derived Caffeine (from Tea), brain-boosting Cognizin® Citicoline, and the additional support of N-Acetyl L-Tyrosine, C4 Smart Energy delivers energy, focus, and mental performance to help you conquer any task—from work to play, gaming to studying, partying to planning.
C4 Smart Energy is proudly made with natural flavors, no artificial colors or dyes, and contains zero calories, sugar, or carbs.
C4 Sport supports explosive energy, performance, and endurance for workouts of all stripes and trainees of all types. The NSF Certified for Sport® formula is trusted by competitive athletes, contains 135mg caffeine, and forms the base of our 1-2-3 Sport Series System.
Iconic and essential, C4 Original is our foundational explosive pre-workout. Available in an amazing array of flavors, C4 Original is built with explosive energy, endurance, pumps, and a performance formula that delivers 150mg of caffeine for consumers of all levels.
Building on C4 Original, C4 Ripped supports energy, pumps, and performance with 150mg of caffeine, but also features a powerful cutting formula with l-carnitine, Capsimax® cayenne extract, and additional ingredients to help support your fat-loss goals.
The first product of Project Clear Evolution, C4 Extreme is fully transparent, made without artificial flavors or dyes, and contains an innovative formula with 25% more energy (200mg caffeine) and endurance than C4 Original, plus 2x the nitrates, to deliver enhanced energy, pumps, focus, and performance.
Our most advanced and comprehensive pre-workout experience, C4 Ultimate is fully loaded with 300mg of caffeine, 6g citrulline malate, 3.2g CarnoSyn® Beta-Alanine, and an array of additional supporting ingredients to deliver the ultimate in explosive energy, pumps, performance, and focus.
Frequently Asked Questions
What is the best pre workout supplement?
C4 is America’s #1 selling pre-workout brand, based on sales of all C4 brand products in the U.S.A. from 2014 to the present, having sold over 2.5 billion servings of C4. And we do not skimp on quality and our formulations include patented, clinically studied ingredients at doses that yield the best possible products for your goals. For these reasons, C4 is the best pre-workout supplement.
What does pre workout do for you?
A pre-workout will help you unlock energy, endurance, and focus for unmatched physical and mental performance to achieve the task at hand.
Is pre workout bad for you?
Only use pre-workout as directed on each product's label. For example, but not limited to, pre-workout is only intended for healthy adults, 18 years of age or older. And do not use if pregnant or nursing.
Our C4 Sport Series have been NSF® Certified for Sport - the NSF® certification mark on our products helps athletes of all levels buy our supplements with confidence. Certified supplements must meet rigorous standards that include comprehensive lab testing and extensive evaluation of the manufacturing process to ensure contaminated substances or hidden ingredients are not added to a product.
The NSF Certified for Sport® Program helps athletes, coaches, and trainers make more informed decisions when choosing sports supplements. The program is recognized by the NFL, NFL Players Association, MLB, MLB Players Association, PGA, LPGA, and Canadian Centre for Ethics in Sports.
How much water should I drink pre workout?
Mix your serving of pre-workout with between 6-12 fl. oz. of water 20-30 minutes before training.
During your workout, it is recommended that you drink plenty of water. Refer to each product's 'Suggested Use' for specific directions.
Can I stack other supplements with pre workout?
Yes, however, you want to make sure you do not exceed your nitrate threshold or double up on stimulatory products such as pre-workout and weight loss products. One stimulant based product should be used at a time.
Products with higher concentrations of nitrate-based ingredients such as C4 and NO3, for example, are not recommended to be used together.
Both coffee and pre-workouts have their place in an active lifestyle.
But it's important to note: while you do get an energy boost from a cup of coffee, pre-workouts offer additional performance benefits with tailored formulas that enhance physical output for a variety of activities.
In other words, pre-workouts combine specific ingredients in specific doses to give you the biggest bang for your buck by maximizing the time and effort you put into your workouts.
Over time, you will reap the benefits of taking pre-workouts consistently, with increased muscle, strength, and power, along with better endurance performance.
And when you’re ready to progress to the next level, we’ll be right there for you with a C4 pre-workout for your goals.
†Based on sales of all C4® brand products in the U.S.A. from 2014 to the present.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
