Can beta alanine be taken in the evening?

Beta-alanine is an amino acid that is particularly popular among athletes. It performs a number of physiological functions and is often used in the form of dietary supplements, both single and multi-ingredient. However, it is worth knowing that physically active people are not the only group that can expect benefits from an increased supply of beta-alanine, and it is worth knowing the general recommendations for its use.

1. What is beta alanine?
2. What are the functions of beta-alanine?
3. How to use beta alanine?
4. How to dose beta-alanine?

What is beta alanine?

There are few beta amino acids naturally present in the human body, and one of the most important is beta alanine. Together with histidine, it forms the protein carnosine, which plays a particularly important role in skeletal muscles. This amino acid is produced in the liver and, apart from muscle tissue, is also abundant in the nervous system and skin. In food products, it is found (together with carnosine) mainly in beef, pork, poultry and other meats.

What are the functions of beta-alanine?

The most important function of beta-alanine is its participation in the synthesis of carnosine in the body. This compound is responsible for buffering (neutralising) the acidifying muscle environment during physical activity. As a result, it delays fatigue and gives you the chance to achieve better results in your chosen activity. In addition, there is much talk about the antioxidant effects of beta-alanine and carnosine and their potential impact on the ageing process.

How to use beta alanine?

The amino acid beta-alanine is available in the form of dietary supplements in powder or capsule form. You can purchase preparations containing only this compound, as well as products enriched with other ergogenic substances (e.g. caffeine, creatine, citrulline). Usually, supplements containing beta-alanine are taken about 30 minutes before planned physical activity. Apart from the fact that it is recommended to take them before activity, there are no specific contraindications regarding the time of day they can be taken.

Effect on mood and sleep

If a given preparation does not contain caffeine, it can be consumed both in the morning and in the evening, as beta-alanine itself has no stimulating effect. There are even indications that it may help regulate mood by reducing anxiety, which has a beneficial effect on, among other things, sleep quality.

How to dose beta-alanine?

The recommended dosage is usually between 4 and 6 g per day and is used for about 6 to 10 weeks. Depending on certain genetic conditions, age, diet composition and level of physical activity, the effective dose may vary by a few grams per day between individuals. Low levels of beta-alanine and carnosine in the body are particularly observed in older people and vegetarians. After athletes, these are the people who can benefit most from taking beta-alanine supplements.