Beta-alanine is the most researched form of supplement to hit the market in a long time, and it’s not hard to see why. Studies show that beta-alanine can increase muscle carnosine content by up to 60%, improving performance in high-intensity exercise. While it’s a great supplement, beta-alanine can be even more effective when combined with other nutrients, so let’s look at some of the best pairings you can make.
Beta-Alanine + Creatine
When combined, beta-alanine and Creatine result in increased endurance performance. While beta-alanine supplement helps produce carnosine in muscle cells, Creatine promotes an increase in skeletal muscle mass; together, they can enable a longer workout before fatigue hits.
With more carnosine available to help buffer lactic acid, you’ll be able to work out at your maximum intensity for more extended periods without tiring as quickly. Consequently, they produce good workout results. They are also safe when you take them properly. But if you have pre-existing health conditions or are taking other medications, it is essential to consult with your doctor first before starting any new supplement regimen.
Beta-Alanine + Citrulline Malate
Beta-alanine and citrulline malate are among the unique combinations. Citrulline malate has several benefits for athletes—particularly weightlifters. Citrulline malate increases aerobic ATP production (the primary energy source for muscle contractions), supports cardiovascular function during exercise, improves blood flow to working muscles, and decreases fatigue
Research suggests that citrulline malate also increases strength in resistance training people—though it may do so more effectively when paired with beta-alanine. Therefore, this power couple makes an excellent addition to any pre-workout supplement stack.
Beta-Alanine + L- Histidine
People sensitive to beta-alanine may tolerate a combination of l -histidine (an amino acid found in meat) and beta-alanine. L -histidine and beta-alanine combination have more significant increases in muscle carnosine levels. The results thus suggest that l -histidine may facilitate the uptake of beta-alanine into muscle tissue.
Researchers have also discovered that taking l -histidine with beta-alanine can significantly increase physical performance during high-intensity exercise. While more research is needed to determine how effective these two ingredients are when combined, it’s worth noting that they seem to work well together at increasing muscle carnosine content and improving physical performance during high-intensity exercise.
Beta-Alanine + Tyrosine
In addition to adding Tyrosine to your pre-workout supplement stack, you can also try adding it to your daily diet. The amino acid L-tyrosine helps human bodies produce dopamine and norepinephrine that fuel physical activity.
If you’re looking for a way to increase focus and performance during training, consider using beta-alanine with a small dose of Tyrosine (1–2 grams). A study found that male athletes supplemented with both beta-alanine and Tyrosine experienced increased power output during resistance training compared to those who took only beta-alanine.
Beta-Alanine + Protein Powder
Studies have shown that adding a protein supplement to your workout routine can help to support muscle growth. If you are taking a beta-alanine supplement, opt for one that contains protein. Pairing these two nutrients will produce optimal results. You’ll want to aim for around 20 grams of protein per scoop (about half a serving). The usual dose of beta-alanine is approximately 1–2 grams, taken 30 minutes before working out, so be sure not to take any additional supplements.
Beta-alanine and its combination partners are a power couple to improve athletic performance. The results one can achieve by combining beta-alanine with other nutrients or supplements are staggering, especially when you consider that beta-alanine can improve strength and lean muscle mass while decreasing body fat percentage! If you’re looking for an edge over your competition, it’s time to start stacking up on beta-alanine, Creatine, HMB, protein powder, and more!