Beta Alanine Supplement Benefits and Side Effects

[@performance_revolution]

If you're wanting to know more about Creatine, be sure to check out our 'Everything You Need To Know About Creatine' video: kzbin.info/www/bejne/gJWUYYRoe7dgrdU

[@jacobylove3224]

just started using beta its GREAT I love it

[@performance_revolution]

@@jacobylove3224 nice! What size does are you using?

[@dasancostandi3161]

I clicked from the thumbnail. Have been taking both for about 2 years from reputable manufacturers. I’ve noticed improvements in both bouldering and lifting performance.

[@performance_revolution]

That's great and thanks for sharing your feedback 👍

[@markhayhow3691]

informative, consise, direct and no fluff explanation. most appreciated.

[@performance_revolution]

Thanks Mark appreciate it 💪

[@mithrandir_1998]

Informative, brief and went straight to the point. Excellent video, mate. I’ve been considering getting beta alanine for quite some time but was kinda skeptical, but now I’m definitely getting it. Again thanks a lot.

[@performance_revolution]

Thanks for the feedback and glad the video put some more assurance in your mind around using it 👍

[@agent.0069]

@@performance_revolution Yea, you are very smart! thanks for highlighted those systems when working out! i really appreciate your information!

[@performance_revolution]

@@agent.0069 Thanks! Not that smart but do my best to stay educated

[@BustaniDecor]

Much appreciated. Listened to the very end......

[@performance_revolution]

@@BustaniDecor Thanks, I really appreciate your feedback and glad you liked the video. Checkout the one I made about Citrulline vs Arginine when you get a chance 👍🏻

[@maxdilcon5679]

As a rock climber this seems very interesting. Will report back

[@performance_revolution]

Please do

[@deleted9797]

Report bro

[@glutenfree8348]

Report bro

[@saahirahmed3323]

Let us know bro

[@maxdilcon5679]

Sooo, definitely makes a difference on long lead routes. Might be the beta alanine I brought but found it made me feel pretty nauseous after taking it and of course the tingles. Basically good if you wanna preform at 100% but perhaps not worth the side effect if your not always trying to max out.

[@martinliska3581]

As an ice hockey player i find beta alanine very useful. Thank u for the great video

[@performance_revolution]

Thanks Martin I appreciate it and good to see you're seeing the benefit from taking it with your sport 👍

[@calvinchandra6816]

Do you tried it? How's the benefits work ffor you please answer

[@arielperez797]

Question....does your beta alanine smell strong of ammonia? Just got him in today and I'm not sure if this is normal.

[@daviddaygame]

best overview I could find, thanks !

[@performance_revolution]

@@daviddaygame you're welcome! Please share

[@daviddaygame]

@@performance_revolution taking BA now, tingling there, the effect on the brain - we'll see

[@hungryboy1330]

appreciate the info!!!

[@performance_revolution]

Thanks for your comment I appreciate it 🙌

[@kn_av]

Thank you for the very informative, elaborate video; this told me everything I needed to know in a concise manner! It's highly appreciated.

[@performance_revolution]

Much thanks! Do the utmost best to give the best information in most easily digestible format 👍 If you have any topics you would like to see covered in the future please let me know

[@vukpik]

The only video you should watch for beta-alanine👍

[@performance_revolution]

Much thanks 💪

[@rhiannavasquez93]

I am currently taking this. I was on Creatine on and off but couldn’t shake how much water I was retaining. No matter what I did I couldn’t get the bloating under control. I am going on week 3 with beta alanine and so far so good.

[@performance_revolution]

Hey Rhianna did you see me creatine video re bloating issue? kzbin.info/www/bejne/gJWUYYRoe7dgrdU

[@rhiannavasquez93]

@@performance_revolution hi there - I did. Great video, I like that you get straight to the main points. I have been on Creatine twice and I just don’t like the feeling of it. I have started adding more cardio in and hopefully that will help. I was taking 5g per day, never had cramping but felt so bloated.

[@performance_revolution]

@@rhiannavasquez93 how much do you weigh and what kind of liquid solution did you use?

[@rhiannavasquez93]

@@performance_revolution not sure if this answers the second part of your question or not, I’m sitting at 155 right now and I used water. Normally I get around 100oz each day.

[@performance_revolution]

@@rhiannavasquez93 at your Bodyweight you only need around 2g of creatine per day (half standard 5g scoop). It's also common to get bloating and GI issues if you're not dissolving it in warm water - kzbin.infoDjmFfo1ZzrU?feature=share

[@petejam7]

absolute masterclass. Concise and direct. Thank you.

[@performance_revolution]

Cheers Pete

[@beornthebear.8220]

Very easy to understand explanation. Thank you.

[@performance_revolution]

Thanks for the feedback - appreciate it 🙌

[@a.j.montie1083]

Hey! Here's the first comment on your video! Thanks again!

[@performance_revolution]

Thanks I appreciate it 🙌

[@joelbennett1246]

Excellent Video Thanks for clearing that up!

[@performance_revolution]

Thanks for the feedback Joel 👍

[@Muphenz]

This is amazing breakdown, backed by science, and the video is very engaging.

[@performance_revolution]

Much thanks ❤️

[@Voidmaster560]

Such a fantastic and informative video no bullshit absolutely thank you so much

[@performance_revolution]

Thanks 💪 I do my best to articulate the best information as accurately as possible

[@iflipburger5218]

Very informative, thanks mate

[@performance_revolution]

You're welcome 💪

[@kevinlindsay5255]

Very informative especially around the dosage. First time I took 6 grams and got a all over red flush reaction just like Niacin can cause, the smaller 2 grams throughout the day sounds much better idea. is there a slow release product on the market like you can get fro Niacin ?

[@performance_revolution]

Thanks for the feedback I appreciate it 💪 No product I'm aware of sorry - one has to just take it a few times per day

[@kevinlindsay5255]

@@performance_revolution thank you for your swift response. I'm now loading on 2 to 3 grams X 3 a Day

[@Horazon123]

there is. it's called Beta Alanine-SR for "sustained release".

[@kevinlindsay5255]

@@Horazon123 Thank you for the heads up

[@gregoryashton]

Great video. Wish I knew more about beta alanine when I was on the rowing team. Great informative video - subscribed :)

[@performance_revolution]

Thanks Greg appreciate it

[@davidmartens8424]

SAME lol

[@terrytari1891]

Michael, L-Citrulline is the new kid on the block! The health professionals & athletes say that that Citrulline is better than L-Arginine!

[@performance_revolution]

Hey Terry, sorry I did not see your comment. I did a video on Citrulline & Arginine which you can find here: kzbin.info/www/bejne/fqe5lWOLfNKKn5Y

[@ScottChristensenabc]

At my age…any tingling is good!

[@mumenrider862]

Creatine, even HCL, gives me the runs. Beta Alanine gives me tingles, which I love. I stick with BA! I get the tingles literally 2-3 minutes after taking it.

[@performance_revolution]

Creatine needs to be mixed in warm water to be digestible. Once your stores are topped up you can back off the dosage. See my creatine video for more on this: kzbin.info/www/bejne/gJWUYYRoe7dgrdU

[@agemre]

Straight forward informative video, thank you! I have a question: I play basketball and of course i train 2-3 times a week in the gym weight training. How would taking both supplements affect my performance?

[@performance_revolution]

Thank you. Creatine will not have a very pronounced effect on basketball performance. However, I take creatine more for the health benefits - see my creatine video for more on this. If you find that your muscles burn up with fatigue, beta alanine may help.

[@bleedingcovenant9495]

is Beta alanine good for calisthenic workout?

[@performance_revolution]

What do your calisthenics workouts involve?

[@bleedingcovenant9495]

@@performance_revolution dips,pull-ups, handstands, planks, push-ups, jump rope, burpees, sit up’s

[@bleedingcovenant9495]

@@performance_revolution is it any good?

[@sirgabibi8552]

I need to know the answer to this as well

[@sirgabibi8552]

I need to know the answer to this as well

[@brooklynkamalshalata7920]

Hey there so what u advise me to take which supplement for pre workout??

[@holeefook3149]

I always drink 1 cup of blk coffee an hour before.. better than jittery sugar high that crashes hard.. also allows me to sleep at night. Some of those preworkouts are over kill and counter productive

[@performance_revolution]

Yeah some supplements def are for sure

[@Jimmy-h6t]

Perfect combo

[@thedoctor460]

I loved using creatine initially, but after a week, it caused significant hair fall, which lasted for almost two months after I stopped. Now, I'm considering beta-alanine as an alternative and wondering if it's safe for hair.

[@performance_revolution]

I haven't found any significant evidence to support the hair loss claim re creatine - there is one study done on rugby players that is poorly controlled. I would investigate other causes

[@John_439]

Creatine doesn't make your hair fall out. I have a ton of hair and have been taking creatine for almost 10 years.

[@reekoup]

Thank you!

[@performance_revolution]

No problem 👍

[@christopherseat9871]

Good information

[@performance_revolution]

Much thanks 👍 What did you find most valuable?

[@christopherseat9871]

@@performance_revolution how each of the supplement works differently...and how they benefit one another.....my question is beta alanine?? I powerclean and DEADLIFT. But work as a care taker.(labor). So taking the supplement would be beneficial for me. Or is it.... this was awesome .

[@performance_revolution]

@@christopherseat9871 are those the only lifts you do? If others, what rep ranges do you work in?

[@christopherseat9871]

@@performance_revolution ATG SQUATS and PIN SQUATS....medium medium weight. (I walk 4 to 7 miles aday, every day). Mostly singles and doubles.....same with DEADLIFTING, except the days I pull 5 or more. 7 to 10 sets on both exercises. CHINS an d pull ups 3x20. I TRAIN about 3 days a week. I weigh 168 SUMO DEADLIFT 580x3, CLEANED 325 (as of yesterday). 250 lb. Gripper is my current P.R.

[@performance_revolution]

@@christopherseat9871 some good numbers you have there 💪 You would benefit more from creatine at those rep ranges

[@lovingcollege1]

Hi! I'm new new this! Does one really need to take creatinine or beta alanine? I do take protein supplements?

[@performance_revolution]

Great question! No, not if you're new. We are talking an extra 5% increase with these supplements. For now, focus on effectively executing a proper nutrition and training program. Check out the info page below for further guidance: theleanbodyprogram.gr8.com/

[@lovingcollege1]

@@performance_revolution thanks for responding! I'll check out your info😊

[@marco_cee_]

What about supplementing with both? 🤔

[@performance_revolution]

See video description for answer

[@youssefziyad210]

Who is better beta alanen kératine monohydrate

[@sherinthomas3445]

Is this good for long jumper triple jumpers or sprinters

[@performance_revolution]

Yes

[@nicholecupo6674]

Very informative however I have beta alanine powder alone without a pre workout so would it benefit me to take it for a 45 to hour walk instead of before the gym? Or take creatine before gym and beta before walking?

[@performance_revolution]

Thanks 👍 No take both creatine and beta alanine before gym - Will achieve nothing with more oxidative based activities like walking. Also timing doesn't matter that much

[@G-Dubya-Busch]

Take both

[@performance_revolution]

Agreed

[@ponponpattapon]

I'd prefer it if it didn't make me feel like I have bugs under my skin

[@performance_revolution]

That's a very good analogy haha

[@FitnessB8184]

Beta alanine is good for track athletes like sprinters right?

[@JohnnyAceFit]

No, creatine will be better. For 800m run and up beta alanine will help

[@cristiancontreras1280]

What do you recommend for cycling to buffer Lactic acid

[@performance_revolution]

How do you mean?

[@michaelsteven1090]

@@performance_revolution just what he means..buffering lactic in the legs while riding..I've used a product called Sports Legs which is calcium based..It works well.

[@performance_revolution]

@@michaelsteven1090 see 2:46 of video - lactate buffers the acidity - it is not the source of the acidity, why do you want to buffer it?

[@arielperez797]

Hey guys....just got beta alanine in. Question....is this stuff supposed to smell strong of ammonia? This stuff is nasty smelling. Smells like straight up ammonia cleaning chemicals or something.

[@performance_revolution]

It should only have a mild fishy smell if any. It may be contaminated of been stored in a place that wasn't cool and dry. I would contact manufacturer of the store you bought it from

[@denniszbona]

Would beta-alanine also be beneficial if I work a labour job? On top of the weightlifting benefits.

[@performance_revolution]

I doubt it

[@davidbliss8352]

I like the tingles 🤷🏽‍♂️

[@performance_revolution]

If that works for you then it works - even as a placebo

[@LoneWolf-cf5tp]

Gave u a like when I saw Warrior. Lol. But creatine is way more effective than beta alanine for me. My bench press max dropped when I stopped creatine for 2 months and continued with beta alanine. Restarted creatine and now bench is back up. 🤷‍♂️

[@performance_revolution]

Yes makes sense when you consider that beta alanine helps with glycolytic energy pathway and higher rep training (as emphasizes in the video), while creatine assists with ATP pathway and lower rep training.

[@robmichael8136]

This stuff in my lre workout makes me warm up, tingly, and mildly itchy. Its not unbearable. Should I be concerned?

[@performance_revolution]

That's just the parasthesia from the beta alanine. I personally wouldn't be concerned but you should check with your doctor if you have concerns

[@d7o0om99]

Is it taken with mix of water or no problem solid?

[@performance_revolution]

Powder or capsule/tablet - it really just depends on personal preference

[@JB1L]

Is taking the 6g before training with pre-workout ok or it's unhealthy ?

[@freak227z]

I don't think it's unhealthy just less effective but I'm testing taking 2 doses on my two meals of 2g along with creatine and then just my pre workout at evening because I'm taking out lift from Nutrex and it already have 3g, taking all at once gived me a little rash on skin.

[@performance_revolution]

I don't think it's unhealthy. Have you checked your pre workout ingredients? It likely already has beta alanine in it

[@jillgoldberg4924]

Is beta Alanine a banned on the WADA list

[@performance_revolution]

Not since I last checked. Though it may not be approved in certain sports for certain age groups - best to DYOR here

[@geedub2019]

This is interesting, im kicking on 50 this year and going to start getting in to calisthenics and i do a bit of hiking here in Scotland. ive ordered creatine but never heard of this(never went to a gym) obviously at my age testosterone is tanking as well so every little helps...would you recommend this for hiking and new to calisthenics for a 50 year old? Im open to any recommendations... cheers

[@performance_revolution]

Sorry only just saw your comment. Not beta alanine - you wouldn't get too much from taking it for those activities. I do recommend creatine more so for cognitive than physical benefits though

[@wild282]

Hi I'm 50kg how much gm do I need of Beta alanine?

[@performance_revolution]

Not health advice - as per video, most recent studies recommend 4-6g per day. If you're lighter or respond well, you may be on lower end of spectrum. I've also seen 0.04g per Kilogram of Bodyweight as a recommendation

[@JerryBuaer]

What about Beta Alaine?

[@ben9965]

Why does this upset my stomache. It literally rumbles all day after taking this and I have toilet problems. Does this mean that I'm allergic ?

[@performance_revolution]

There aren't many studies on this but more so reports - it's likely caused by irritation of the gastric lining. I personally get similar side effects when taking carnitine. See if smaller doses help and also try taking it without caffeine

[@ben9965]

Ok thanks

[@aldelacruz5526]

Should creatine be stopped or continued at regular doses when consuming beta?

[@performance_revolution]

Yep you can take both because they use two different pathways to suppress fatigue and increase performance (ATP for creatine and carnosine for beta alanine). Taking both will give you the best of both worlds if you do lower rep high-intensity work and higher rep or more moderate intensity work - a Crossfit athlete would be perfect example here.

[@alexm.c.312]

how would you compare beta-alanine to citrulline?

[@performance_revolution]

Hey, different performance enhancing mechanisms - Citrulline malate converts to arginine in the body to produce nitric oxide (NO)....which is a vasodilator and reduces ammonia and increases blood flow. Hence it increases oxygen and nutrient delivery to the muscles during training to help increase stamina while also reducing fatigue (ammonia reduction). Beta alanine works as per video in lactate system

[@Iamvoxelbender]

Potentially uneducated question: Why not take both ….? Can I take both Creatine and Beta Alanine ? Thank you ☺️

[@performance_revolution]

I have a short video on this: kzbin.infoNMcgs8O7-SQ?feature=share

[@JerryBuaer]

Can take Beta Alaine and Creatine at the same time I am cyclist 100 miles a week or more

[@fred_brownn]

Yes you can

[@performance_revolution]

Hey Jerry, yes you can take both Creatine and Beta Alanine at the same time - ses this short video: kzbin.infoNMcgs8O7-SQ

[@JerryBuaer]

Or would it better to just use Beta Alaine?

[@performance_revolution]

depends on context and use case

[@lacoste1245]

What about when taking them together ?

[@performance_revolution]

Great question - No harm in doing so as long as you understand how they work and when to cycle off

[@lacoste1245]

@@performance_revolution I have pretty much made creatine a part of my diet for the last 6 months just started adding beta alanine the last week or so

[@performance_revolution]

@@lacoste1245 nice work! Consider cycling your creatine. I've found good results with 18 weeks on, 10-12 weeks off

[@JaviEngineer]

Is there a Loading Protocol for Beta-Alanine?

[@performance_revolution]

Yep - see 6th minute of the video 💪

[@aldelacruz5526]

Taking beta alinine in the evenings interfere with sleep??? I really need my sleep!! Lol

[@performance_revolution]

Yeah good point - you would be better off giving yourself higher doses earlier in the day...if you can tolerate the extra tingling haha

[@KenanTurkiye]

4:06 !!!

[@KenanTurkiye]

beta-alanine wont work for......

[@nortondone5311]

Why bother to make a video if you’re going to speed talk it’s annoying same as if someone talks way too slow I only lasted a few minutes and left this comment and peace out!

[@performance_revolution]

Learn to listen faster or toggle the playback speed slower

[@Meta14ever]

it's good as well in the bed... you have more control and last 30-40% longer ! thank me later :D

[@performance_revolution]

Haha whatever works for you man

[@iDTecKt]

I would stay away from this stuff, i still get the odd tingles sometimes even after 2 years of not taking it

[@jahtubes793]

Wym?

[@performance_revolution]

The paraesthesia sensation is a normal side effect after taking beta alanine each time. It's not meant to go away over time and it has been well established in the research that this side effect is innocuous.

[@iDTecKt]

@@performance_revolution Its a normal side effect, however there is nothing that states it doesnt go away lol how you put it, its not meant to cause sides 2 years later!!

[@performance_revolution]

@@iDTecKt how long have you taken it consistently for?

[@iDTecKt]

@@performance_revolution I dont take this crap anymore, i was taking it for 6 months, its just as bad as any supplement, all you need is food because this stuff liek all the others is 'BAD' for you!