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THE ULTIMATE BETA-ALANINE SUPPLEMENTATION GUIDE FOR CYCLISTS

Beta-alanine is a widely studied supplement that benefits weight lifters, sprinters, and cyclists. It has recently grown in popularity owing to its positive impact on anaerobic power production by increasing carnosine levels which delay muscle fatigue. Beta-alanine is well known to be the perfect supplement for endurance cyclists, and you will learn why in this guide.

About beta-alanine?

It is a non-essential amino acid, meaning that the body can produce it independently. Your body uses beta-alanine and another amino acid known as histidine to create carnosine, which buffers muscle acidity during high-intensity training.

Note that when your muscles contract during cycling, they become more and more acidic, and when they can’t clear the acid, they cannot contract anymore, leading to fatigue. Although your body has beta-alanine, it may not be enough to produce high levels of carnosine which is why supplementing beta-alanine leads to more carnosine levels.

The more the beta-alanine supply, the more the carnosine hence better muscular performance in cycling and other workouts.

The effect on cycling

Several studies have shown the benefits of beta-alanine supplements for cyclists. In one study, cyclists supplemented with beta-alanine saw 3% improvements in cycling maximum output from the 30seconds range to four minutes compared to the placebo. Even though 3% might not seem like a lot, it is when you are dealing with marginal gains of training and maybe the difference between the first and the third.

Is it cycling specific?

Of course, beta-alanine is cycling specific. In cycling, having even the slightest extra kicks at crucial moments of the race is essential and can be a significant difference-maker. Beta-alanine and endurance cycling go hand in hand.

In a study where participants were supplemented with beta-alanine, researchers found that it delays the onset of neuromuscular fatigue and increases the time to exhaustion during maximal cycle ergometry performance.

When and how often do you take beta-alanine?

First, it is essential to note that beta-alanine doesn’t work overnight. It requires a loading phase to accumulate enough carnosine levels in the muscles to cause a difference in your workout. Therefore, what matters is not when you take your beta-alanine supplement during the day but how long.

You can take beta-alanine before or after a workout, but consistency is all that matters to allow enough time for the carnosine build-up. Experts suggest that you can only notice a difference in your performance after four weeks of beta-alanine supplementation.

Beta-alanine cycling dosage

The correct beta-alanine cycling dosage is 3mg twice a day or 6mg in a single dose. However, many people have reported a side effect they describe as a tingling sensation on the face and hands after taking beta-alanine supplements. It is not harmful, and it goes away after a few days, and some athletes do not experience it at all. You can avoid the side effect by dividing your daily dose into smaller doses.

Parting words

Beta-alanine is an effective cycling supplement to improve endurance and performance. But you must be consistent in supplementation to achieve the results.

Sam Roberts
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