Creatine is for power, or for short bursts of energy. And Beta-Alanine is for longer-anaerobic-based performances.
Beta-Alanine when ingested, turns into the molecule Carnosine, which helps buffer acid in the muscles; leading to increases in muscle endurance performance, or work lasting 60 seconds or longer. So for the most of you reading this who are not endurance athletes and who typically train in a 3-12 rep range, you probably aren’t going to benefit from beta-alanine supplementation. But, if you train with high reps of say 20+ then beta-alanine can help you bust out a few extra reps, which in return may aid with muscle building.
The standard dosage is between 2-5 grams per day. However, it can be taken anytime (like creatine) as it is not time-dependent. However if you’re taking a large dose, you might be better off taking it before physical activity. As it can be hard to sit still, relax, watch a movie, or read a book with tingly skin lol. Further, to get the benefits of beta-alanine, you should be taking it everyday, like creatine, as the effects are long term.
Do you take beta-alanine? How do you like the tingling sensation? #strengthguide