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With the launch of my pre-workout nearing I thought I would start to introduce you to some of the core ingredients that you will be present in my pre workout and the benefits they will have on your workout and results. First up off the rank is Beta Alanine
Beta-alanine is a naturally occurring amino acid that has been gaining popularity in the fitness and supplement industry in recent years. It is a non-essential amino acid, meaning that the body can synthesize it on its own. However, it is also found in [many foods](https://www.carnosyn.com/blog/what-is-the-best-food-source-for-obtaining-beta-alanine/#:~:text=While%20beta%2Dalanine%20is%20naturally,eggs%2C%20milk%2C%20and%20cheese.), including meat, poultry, and fish.
Beta-alanine has been [studied extensively](https://www.sportsdietitians.com.au/factsheets/supplements/beta-alanine-%CE%B2-alanine/) for its medical use, particularly in the area of sports performance. It is a popular ingredient in pre-workout supplements, older citizens and for menopause.
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Beta Alanine in Exercise
One of the primary uses of beta-alanine is to improve exercise performance. This is because beta-alanine is a precursor to carnosine, which is a dipeptide found in muscles. Carnosine helps to buffer the pH of muscles during exercise, which can delay the onset of fatigue and increase endurance.
In addition to improving exercise performance, beta-alanine has also been shown to have other potential medical benefits. For example, it helps to reduce muscle [fatigue and inflammation](https://www.ais.gov.au/nutrition/supplements/group_a#alanine), which can occur as a result of intense exercise. It may also help to improve cognitive function, particularly in older adults.
Beta alanine has become a popular ingredient in pre-workout supplements. This is because it has been shown to improve exercise performance by increasing muscle endurance and delaying the onset of fatigue. This can be particularly beneficial for athletes and fitness enthusiasts who engage in high-intensity activities, such as weightlifting or sprinting.
Beta-alanine may also help to increase muscle mass and strength, although the evidence for this is mixed. Some studies have shown that beta-alanine supplementation can lead to increases in [lean](https://www.healthline.com/nutrition/beta-alanine-101#:~:text=Some%20evidence%20suggests%20that%20beta,volume%20and%20promoting%20muscle%20growth.) body mass and strength.
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Side Effects
While beta-alanine is generally considered safe, there are some potential side effects and precautions to be aware of. One common side effect is a tingling sensation or “pins and needles” feeling in the skin, particularly in the face and hands. This is known as [paresthesia](https://espace.library.uq.edu.au/data/UQ_465955/s3315814_phd_thesis.pdf?Expires=1679405078&Key-Pair-Id=APKAJKNBJ4MJBJNC6NLQ&Signature=XbGzQ~HDZPF7EM73McvNinMCPVvdd6ME3gDRknklEVW5GseMX6HDSSgZeZaNhnIq3hrMXLjIzPSy1QVMq2Y3ObaK-Pxa0yx-jUkERo3dJbI8q77APWhJKrCHdHKBSAu8oxldZ6DLBpt0AMPYfqr7LatOz9Bw1xxj~IkdwO1mYZMV8E8aejxpAhPFK3O29yWTQ4GK7NrX0Cwtj9neAAHu8ivn8XSWysLd40VCIF22KpUR-QHFv6wzc~4uqsqO7HQZE15mCiRCYLoJfAKrzZcCtKVTQMESGHWoCG70VRcbYOMkoVDlcFw8NwmLJ8L7KUFxiL~n0yHDsN2NzXU3IBvHNg__) and is harmless, although it can be uncomfortable and causes athletes to reduce compliance in taking the supplement that has been [confirmed](https://espace.library.uq.edu.au/data/UQ_465955/s3315814_phd_thesis.pdf?Expires=1679405078&Key-Pair-Id=APKAJKNBJ4MJBJNC6NLQ&Signature=XbGzQ~HDZPF7EM73McvNinMCPVvdd6ME3gDRknklEVW5GseMX6HDSSgZeZaNhnIq3hrMXLjIzPSy1QVMq2Y3ObaK-Pxa0yx-jUkERo3dJbI8q77APWhJKrCHdHKBSAu8oxldZ6DLBpt0AMPYfqr7LatOz9Bw1xxj~IkdwO1mYZMV8E8aejxpAhPFK3O29yWTQ4GK7NrX0Cwtj9neAAHu8ivn8XSWysLd40VCIF22KpUR-QHFv6wzc~4uqsqO7HQZE15mCiRCYLoJfAKrzZcCtKVTQMESGHWoCG70VRcbYOMkoVDlcFw8NwmLJ8L7KUFxiL~n0yHDsN2NzXU3IBvHNg__) to provide results.
It is also important to note that beta alanine may interact with certain medications, If you are taking any medications, it is important to speak with your healthcare provider before starting beta alanine supplementation.
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