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What is Sinob Core Beta-Alanine?
Sinob Core Beta-Alanine is a pure beta-alanine powder, with no flavouring, no sweetener and no bulking agent. The daily dose is 4 g, i.e. 4,000 mg of beta-alanine, to be split into four one-gram servings. The powder is unflavoured and mixes just as well into water as into a shaker.
Beta-alanine is a non-essential amino acid, meaning the body is able to make it itself. What sets it apart is that it is not used to build proteins: it combines with histidine to form carnosine, a dipeptide that accumulates in skeletal muscle. And it is the availability of beta-alanine, never that of histidine, that limits how much is produced.
That is the whole logic behind the product: you supply the limiting link. This mechanism also explains why beta-alanine is not taken like a pre-workout — it does nothing at the moment you take it, it loads into the muscle over several weeks. The rest of the German range can be browsed in our Sinob section, and the other products in the category in our beta-alanine section.
What does a dose of Core Beta-Alanine contain?
| Composition | Per 4 g daily dose | % NRV |
|---|---|---|
| Beta-alanine | 4,000 mg | NRV not established |
| Intended split | 4 servings of 1 g, spaced 3 to 4 hours apart | |
| Composition | 100% beta-alanine, no additives | |
| Form | Free-form amino acid, unflavoured powder | |
| Origin | Made in Germany | |
4 g a day is the benchmark dose for this category, not a token amount put on the label. Published protocols generally use 3.2 to 6.4 g a day, with most sitting around 4 to 5 g. So you are at the upper end of common practice, with a powder that contains nothing else. The manufacturer allows for up to 5 g a day for athletes who tolerate it well, and 0.8 g per serving taken five times a day for those who are more sensitive.
Unusable data in the manufacturer's file: the energy values and macronutrients given per 100 g are inconsistent with each other and with the serving. We are not reproducing them rather than publishing figures that do not add up. On a powder declared 100% pure, those lines carry no useful information anyway: what matters is the grams of beta-alanine.
On the regulatory side, let us be clear: no health claim is authorised in Europe for beta-alanine. Not for endurance, not for performance, not for muscular fatigue. What we are describing here is an amino acid, its biochemical role in producing carnosine and how to use it. We promise no results, and you should be wary of any seller who does.
The manufacturer declares a powder with no allergens in the composition, suitable for vegan, halal, gluten-free and lactose-free diets. It is a free-form amino acid powder, obtained by synthesis, with no raw material of animal origin.
Data missing from the manufacturer's file: the net weight of the tub, and therefore the number of doses, is not disclosed. The net content is shown on the packaging you receive.
Ingredients list
Beta-alanine (100%). No additives, no flavouring, no sweetener, no colouring, no bulking agent.
No allergens declared in the composition by the manufacturer.
How do you take Core Beta-Alanine?
Dose: 4 g a day in total. Liquid: 200 ml of cold water per serving. Timing: whenever you like — the time of day makes no difference at all with this product. Frequency: 4 servings of 1 g, spaced 3 to 4 hours apart. Duration: continuous use, with a 2 to 4 week loading phase before muscle stores are replenished.
Splitting the dose into four servings is the only thing that really matters here, and it has nothing to do with absorption. Its purpose is to limit paraesthesia: the tingling on the face, scalp, back of the neck or forearms that beta-alanine causes from roughly 800 mg to 1 g taken in one go. Spreading the dose out makes the phenomenon disappear for most people. Taking it with a meal also reduces it.
That tingling is harmless and short-lived — it appears fifteen to twenty minutes after taking the powder and lasts around half an hour. It tells you absolutely nothing about how well the product is working, however: someone who does not feel it is not loading their carnosine any less well than someone who does. Do not go looking to trigger it.
A second counter-intuitive point: the time of day is irrelevant. Contrary to what you read everywhere, taking your beta-alanine before training achieves nothing. It does nothing at the moment you take it. What counts is the total amount built up day after day, rest days included, competition days included. Missing the odd serving has no consequences; stopping for three weeks does.
It combines without overlap with creatine monohydrate, which acts on a different energy system, and with citrulline in a pre-session drink you put together yourself. You can also simply add it to your pre-workout, provided you check that it does not already contain some.
Who is Core Beta-Alanine for, and who is it not for?
It is of interest first and foremost to athletes whose efforts last between one and a few minutes at high intensity: long sets in the gym, CrossFit, swimming, track cycling, middle-distance running. That is the effort format in which muscle carnosine plays its buffering role.
It is of no interest whatsoever for very short efforts or for very long ones. A powerlifter doing sets of three reps will get nothing from it: over that duration, acidity does not have time to build up. Nor will a marathon runner, for the opposite reason. This is the kind of detail that stops you buying a product that does not match your training, and few sellers take the trouble to spell it out.
It is not recommended for pregnant or breastfeeding women without advice from a healthcare professional. Sensitive individuals should start at 0.8 g per serving, as the manufacturer provides for, before increasing.
What you should not expect from it. It does not give you energy, it does not wake you up and it contains no stimulants. It is not a substitute for a pre-workout. It will neither build muscle nor burn fat. And above all, it produces nothing in the first week: if you are expecting an immediate effect, you will be disappointed and you will stop before loading is complete. That is the most common mistake made with this product.
Beta-alanine or creatine?
The two powders are very similar in the way they are used — loading over several weeks, a daily serving, no immediate effect — and yet they do not serve the same kind of effort.
Creatine fuels the energy system used for very short, very intense efforts: a set of five heavy reps, a ten-second sprint. It is the best-documented supplement in the whole of sports nutrition, and if you were only ever to take one, it would be that one. Our Creapure section offers the most widely used patented form of it.
Beta-alanine takes over further along: it applies to efforts lasting from one to a few minutes, the ones where the burning sensation in the muscle sets in. That is different ground, and the two do not replace one another.
When is creatine clearly the better choice? If you are just starting out, if your budget is limited, or if your training is geared towards pure strength. Start with that, then add beta-alanine if your sessions involve plenty of long sets. And if you are after a product with an immediate effect for training, neither of the two fits the bill: look instead at our caffeine-free boosters or our EAAs.
Frequently asked questions
Why the tingling after taking it?
It is paraesthesia, caused by beta-alanine from roughly 800 mg to 1 g taken in a single go. It affects the face, the back of the neck or the forearms, appears after fifteen to twenty minutes and lasts half an hour. It is harmless and has no consequences. Splitting the dose or taking it with a meal makes it disappear.
Should it be taken before training?
No, and that is the main misconception about this product. Beta-alanine does nothing at the moment you take it: it loads into the muscle over several weeks. The time of day therefore matters little, only consistency counts. Take it on rest days too.
How long does it take to be fully loaded?
The manufacturer works on two to four weeks of continuous use to replenish muscle carnosine stores. That is the period to allow before judging anything at all. Stopping after ten days and concluding that the product is useless is the classic mistake in this category.
Can it be mixed with a protein or a pre-workout?
Yes, the powder is unflavoured and additive-free: it mixes into water, into a protein shake or into a training drink. Just check that your pre-workout does not already contain some, otherwise you would be doubling up without meaning to.
What dose for someone who is sensitive?
The manufacturer provides for 0.8 g per serving taken five times a day rather than 1 g four times. That brings the individual serving below the threshold that triggers the tingling in most people, while keeping the daily intake equivalent.
Is it useful for long-distance running?
Not really. Carnosine's buffering role applies to intense efforts lasting from one to a few minutes, not to prolonged efforts at moderate intensity. A marathon runner will get little out of it; a middle-distance runner or a CrossFit athlete, rather more. Choose according to the format of your efforts.
Is this powder suitable for vegans?
The manufacturer declares a vegan, halal, gluten-free and lactose-free product, with no allergens in the composition. It is an amino acid obtained by synthesis, with no raw material of animal origin.
Where can you buy Sinob Core Beta-Alanine?
The tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, we always warn people about two things before selling it: the tingling in the first few days, which takes a lot of people by surprise, and the fact that nothing will happen for two or three weeks. Customers who have been warned finish their tub; the others give up after a week. The rest of the range can be browsed in our sports nutrition selection.
What is IO Genix Beta Alanine Professional?
IO Genix Beta Alanine Professional is a single-ingredient powder: 3 g of beta-alanine per serving, and nothing else. No flavouring, no sweetener, no colouring, no bulking agent. The manufacturer states 100 servings per tub, i.e. 300 g of powder and more than three months of daily use.
Beta-alanine is a non-essential amino acid, meaning the body can make it itself. Its value in sports nutrition comes down to another compound: combined with histidine, it forms carnosine, a dipeptide found in muscle. It is beta-alanine availability that limits how much carnosine muscle can store, and that is why it is taken as a powder rather than hoped for from the diet.
In practice, this product belongs to the same family as creatine: a baseline active, inexpensive, taken every day for several weeks, with nothing to feel at the moment you take it. The rest of the Spanish range is in our IO Genix aisle, and the other products in the category in our beta-alanine aisle.
What does a serving of Beta Alanine Professional contain?
| Values | Per 3 g serving | % NRV |
|---|---|---|
| Energy | 50 kJ / 12 kcal | — |
| Fat | 0 g | — |
| Carbohydrate | 0 g | — |
| Dietary fibre | 0 g | — |
| Protein | 0 g | — |
| Salt | 0 g | — |
| Sodium | less than 0.1 mg | — |
| Beta-alanine | 3,000 mg | Not established |
| Pack size | 100 servings of 3 g, i.e. 300 g of powder | |
3 g per serving is the dose that makes sense, and it was not picked at random. The published protocols for this molecule sit around 3 to 6 g a day, often split across the day. Plenty of pre-workouts on the market advertise it proudly on the label and then put in 800 mg or 1.6 g, buried in a fifteen-ingredient formula. Here, one serving of bare powder gives you the full amount, and you know exactly what you are swallowing.
The complete absence of additives has a practical consequence worth knowing before you order: pure beta-alanine has a tart, slightly metallic taste. Diluted in 250 ml of water it goes down without pleasure but without difficulty. If taste matters to you, mix it into a flavoured drink or into your usual booster rather than into plain water.
A word on the regulatory side, because it needs to be clear: no health claim is authorised in Europe for beta-alanine. Not for endurance, not for fatigue, not for performance. So we describe the molecule, its known biochemical role and its dosage — we promise no quantified result. The previous version of this page quoted percentage increases in carnosine and delays in fatigue: those figures could not be sourced and they have been removed.
Ingredients list
Beta-alanine (3,000 mg per serving). Single-component formula, with no additive, no sweetener, no colouring.
May contain traces of GLUTEN, MILK, EGGS, SOYA and FISH. The manufacturer states that production takes place in a facility that handles these allergens.
How do you take Beta Alanine Professional?
Serving: 3 g, i.e. one level scoop. Liquid: 200 to 250 ml of water. Timing: 30 to 45 minutes before training. Frequency: once a day, rest days included. Duration: four weeks minimum, eight to sixteen weeks for a full course, with a break possible afterwards.
Two things matter above all. First: taking it every day counts for more than the time of day you take it. Unlike a stimulant, this molecule does nothing in the hour that follows. What is being built up are the muscle stores, day after day, and they build up on the days you do not train too. Skipping rest days simply drags the course out for nothing.
Second: four weeks is a minimum, not a target. The manufacturer states that the bulk of it happens between eight and twelve weeks of consistent use. A 100-serving tub covers more than three months: that is precisely the timescale on which this type of product is judged. Buy one for a two-week trial and you are wasting your money.
The powder dissolves easily in water at room temperature. It combines without difficulty with creatine monohydrate, with citrulline or with a pre-workout you already use, provided you check that the latter does not already contain some: stacking is the leading cause of unexpected tingling.
Who is beta-alanine for, and who is it not for?
It is of interest first and foremost to those whose efforts last between thirty seconds and a few minutes at high intensity: long sets in weight training, CrossFit, combat sports, swimming, middle-distance running, repeated sprints. That is the effort format in which muscle carnosine plays its buffering role. On sets of three heavy reps or over a marathon, by contrast, the effort format is not that one.
The point to know before buying is paraesthesia. The manufacturer flags it explicitly: taking it causes temporary skin tingling, mainly on the face, ears and extremities, which fades within fifteen to thirty minutes. It is neither an allergy nor a sign of intolerance, and it carries no known danger. But it is disconcerting the first time, and some people never get used to it. If the sensation bothers you, split the serving into two 1.5 g doses across the day: it drops off markedly.
The manufacturer does not recommend the product for children under 12, asks pregnant and breastfeeding women to seek the advice of a healthcare professional, and invites anyone on medical treatment to consult a doctor. Do not exceed 3 g a day. The product may contain traces of gluten, milk, eggs, soya and fish.
What not to expect from it: it is not a stimulant, it gives neither energy nor focus, and it does not replace a caffeine-free booster if alertness is what you are after. It does not build mass, it does not burn fat, and it will not make up for a shaky training programme or five hours of sleep.
Beta-alanine or creatine, which should you start with?
This is the question we are asked most often about this aisle, and the answer is clear-cut.
If you are only going to take one, take creatine monohydrate. It is the best-documented molecule in the whole of sports nutrition, it carries a claim authorised in Europe stating that creatine increases physical performance in successive bursts of short-term, high intensity exercise, it costs little, it has no noticeable side effect and it acts on a range of effort — very short, very intense efforts — that beta-alanine does not cover.
Beta-alanine works in a different window, that of efforts lasting thirty seconds to a few minutes, where creatine begins to stop contributing anything. It is the best second choice, once creatine has been in place for several months and your discipline has you spending a lot of time in that intensity zone. The two also go together perfectly well, in the same glass.
If your goal is more about the pump and training volume, neither one is the answer: it is towards citrulline and arginine that you should be looking. And if you simply want a product you can feel during the session, look at the pre-workouts — but then you are after something other than this tub.
Frequently asked questions
Why does beta-alanine make your skin tingle?
It is paraesthesia, caused by the stimulation of nerve receptors in the skin. It appears fifteen to twenty minutes after taking it, affects mainly the face, ears and hands, and disappears within half an hour. The manufacturer describes it as normal and harmless. Splitting the serving into two doses reduces it considerably.
Do you need to take it on rest days?
Yes. Beta-alanine is not taken for that day's session but to build up muscle stores that accumulate slowly. Taking it daily without exception, including on days without training, is what makes the course worthwhile.
How long before you notice anything?
Nothing in a week. The manufacturer indicates four weeks minimum and puts the bulk of it between eight and twelve weeks of consistent use. This is a baseline product: if you expect a noticeable effect from the very first session, you will be disappointed, and you will have picked the wrong aisle.
How many servings in a tub?
100 servings of 3 g, i.e. 300 g of powder and more than three months of daily use. That is consistent with the recommended course length, which is not all that common: many tubs in this aisle run out before the course has produced anything at all.
Can it be mixed with a pre-workout?
Yes, in the same glass, with no compatibility issue. Just check your pre-workout's label: many already contain beta-alanine, sometimes 1.6 g or 2 g. In that case, adjust the amount of powder so as not to exceed 3 g a day in total.
Is the taste unpleasant?
The powder has no flavouring and no sweetener: it has a tart, slightly metallic taste that nobody finds enjoyable. In 250 ml of water it remains perfectly bearable. In a flavoured drink or a juice, you barely notice it at all.
Is this product a doping agent?
No. Beta-alanine is an amino acid naturally present in food and does not appear on any list of prohibited substances. That does not exempt an athlete subject to testing from checking the status of every product they consume with their federation.
Where can you buy IO Genix Beta Alanine Professional?
The 100-serving tub can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is a product we rarely sell on its own: it almost always turns up as a second supplement, after creatine, bought by someone who has been training long enough to know where their sets give out. The rest of the aisle can be browsed in our sports nutrition section.
Qu'est-ce que la Bêta-Alanine en Poudre de Now Foods ?
C'est de la bêta-alanine en poudre pure, sous la marque CarnoSyn® : un seul ingrédient, aucun excipient. Le pot de 500 g est le grand format du rayon.
La rubrique « autres ingrédients » de l'étiquette est vide, ce qui est rare sur une poudre. Le reste de la gamme est dans notre rayon Now Foods.
Ce qu'il y a dans la Bêta-Alanine en Poudre
Une dose d'environ 2 g apporte 2 g de bêta-alanine CarnoSyn®. Autrement dit, la poudre est à 100 % d'actif : pas d'agent d'écoulement, pas d'arôme, pas d'édulcorant.
CarnoSyn® est la matière première brevetée sur laquelle portent la plupart des travaux publiés concernant cet acide aminé. C'est la référence du rayon, et elle est nommée sur l'étiquette.
La bêta-alanine est l'un des deux acides aminés qui composent la carnosine, l'autre étant la L-histidine. Ce sont deux produits distincts, et le prix au gramme n'a rien à voir.
À qui s'adresse la Bêta-Alanine en Poudre ?
À ceux qui en prennent toute l'année et veulent le prix au gramme le plus bas du rayon : la poudre évite de payer la gélule, et le pot de 500 g est le plus grand format disponible.
C'est aussi le choix de ceux qui préfèrent doser eux-mêmes : la cuillère permet un réglage fin, ce qu'une gélule ne permet pas.
Questions fréquentes
Pourquoi ça picote ?
C'est une paresthésie, un effet connu de la bêta-alanine. Le fabricant la décrit comme passagère et sans danger, et indique qu'elle s'atténue généralement après quelques semaines.
Est-ce la même chose que la carnosine ?
Non. La bêta-alanine est l'un des deux acides aminés de la carnosine. La L-carnosine du rayon est le dipeptide complet.
Qu'est-ce que le CarnoSyn® ?
C'est la matière première brevetée utilisée ici, celle sur laquelle portent la plupart des travaux publiés concernant la bêta-alanine.
Vraiment aucun excipient ?
Oui. La rubrique « autres ingrédients » de l'étiquette du fabricant est vide.
Quelle quantité par dose ?
Environ 2 g de bêta-alanine pour 2 g de poudre, puisque la poudre est à 100 % d'actif.
La poudre a-t-elle un goût ?
Elle est neutre, légèrement acidulée, et se mélange à l'eau ou à une boisson.
Convient-elle aux végétaliens ?
Oui. La bêta-alanine est obtenue par synthèse et la poudre ne contient aucun ingrédient d'origine animale.
Où acheter la Bêta-Alanine en Poudre de Now Foods ?
Le pot de 500 g se commande depuis cette page, et nous expédions partout en France et en Europe. Notre magasin se trouve à Vendargues, à une dizaine de minutes de Montpellier.
Le reste de la marque se parcourt dans la collection Now Foods, et les autres formes dans notre rayon bêta-alanine.
Qu'est-ce que la Bêta-Alanine 750 mg de NOW Foods ?
C'est de la bêta-alanine en gélules végétales, dosée à 750 mg par gélule. La matière première est le CarnoSyn®, la bêta-alanine brevetée la plus utilisée dans la nutrition sportive — c'est celle qui a servi de support à la plupart des travaux publiés sur cet acide aminé.
La bêta-alanine est un acide aminé non essentiel. L'organisme s'en sert, avec l'histidine, pour fabriquer la carnosine, qu'on retrouve en quantité dans le muscle squelettique.
Ce qui distingue ce produit
Du CarnoSyn®, pas de la bêta-alanine générique. La matière première est nommée sur l'étiquette, avec sa marque. C'est vérifiable, contrairement à une « bêta-alanine » sans origine.
La gélule plutôt que la poudre. La bêta-alanine en poudre a un goût marqué et se dose à la cuillère. Ici la dose est fixée, le flacon se transporte, et il n'y a rien à mélanger.
Une formule courte. Bêta-alanine, l'enveloppe végétale, de la farine de riz, de l'acide stéarique végétal et du palmitate d'ascorbyle. Rien d'autre.
La sensation de picotements
C'est aussi pour cette raison que les conseils d'utilisation recommandent d'espacer les prises d'au moins deux heures.
Questions fréquentes
Qu'est-ce que le CarnoSyn® ?
C'est une bêta-alanine brevetée, produite sous licence et identifiée comme telle sur l'étiquette. C'est la forme utilisée dans la majorité des études publiées sur cet acide aminé.
Les picotements sont-ils normaux ?
Oui, ils sont fréquents et transitoires. Ils s'atténuent habituellement après quelques semaines. Espacer les prises de deux heures les limite.
Le produit convient-il aux végétaliens ?
Oui. L'enveloppe est en hypromellose, d'origine végétale, et la bêta-alanine est obtenue par synthèse.
Contient-il des allergènes ?
Le fabricant indique que le produit n'est pas fabriqué avec de la levure, du blé, du gluten, du soja, du lait, de l'œuf, du poisson, des crustacés, des fruits à coque ni du sésame. L'atelier traite par ailleurs d'autres ingrédients contenant ces allergènes.
What is the effect of beta-alanine on performance?
Beta-alanine is a non-essential amino acid that does not act directly on muscle. Its role is that of a precursor: combined with L-histidine, it forms carnosine, a dipeptide stored in muscle fibers. It is carnosine that does the work, and the availability of beta-alanine is the limiting factor for its production—histidine, on the other hand, is rarely deficient in a normal diet.
Carnosine acts as an intramuscular buffer. During intense exercise, glycolysis produces hydrogen ions that cause a drop in pH within the muscle fiber. This acidification disrupts the contraction enzymes and calcium utilization: this is the burning sensation that forces you to stop a set before the muscle itself is exhausted. By capturing some of these ions, carnosine delays the moment when pH becomes limiting. The muscle doesn't get stronger; it lasts longer before acidity stops it.
Regular supplementation substantially increases muscle carnosine stores. This is one of the best-documented effects in sports nutrition, but it only applies to a specific exercise window, and this precision makes all the difference between a useful product and a useless one.
What kind of efforts does it really affect?
The useful window is between 60 seconds and 4 minutes of intense effort. Below that, acidity hasn't had time to accumulate: it's not what stops you. Above that, the effort becomes predominantly aerobic, and the limit shifts elsewhere, towards energy substrate and thermoregulation.
Specifically, beta-alanine is effective for sets of 12 to 20 repetitions and intensification techniques—drop sets, rest-pause, supersets—for CrossFit and circuits, for interval training of 1 to 3 minutes, for 400m to 1500m running, for 100m to 200m swimming, and for the final sprints of an endurance event.
It is not effective for a set of 5 heavy repetitions, a 10-second sprint, a maximal lift in powerlifting, or a marathon. For very short and intense efforts, the phosphagen system is involved, and therefore creatine monohydrate or the Creapure® range meets the need. The two supplements are complementary precisely because they do not cover the same duration of effort.
Why should it be taken every day?
This is where most disappointments arise. Beta-alanine has no acute effect. Taken 30 minutes before a session, it changes nothing for that particular session—except to cause tingling, which is not a sign of efficacy.
The mechanism is one of saturation. Each intake raises plasma concentration and fuels carnosine synthesis; muscle stores gradually increase, with significant progress over 2 to 4 weeks and a plateau reached after 8 to 12 weeks of continuous intake. The decline is just as slow: after cessation, it takes several weeks for stores to return to their initial level.
The practical consequence is simple and often ignored: taking beta-alanine only on training days makes no sense. Four intakes per week instead of seven lengthen the loading period accordingly and lower the plateau reached. The time of day for intake, however, has no importance: morning, noon, or evening, with or without a meal, only the total daily dose matters.
This is also why its presence in a pre-workout, at two or three intakes per week, is not enough. A formula dosed at 3.2g per serving remains underutilized if you only take that serving on training days. Our boosters and our creatine-free pre-workout section often contain a correct dose, but a tub of pure beta-alanine taken daily remains the most reliable way to saturate stores.
What is the dose and how to avoid tingling?
The reference dose is between 3.2 and 6.4g per day, with the lower end being sufficient for most users. Some protocols use a dose relative to body weight, around 65mg per kilo. Beyond 6.4g per day, no additional benefit has been demonstrated, and unpleasant effects increase.
These unpleasant effects have a name: paresthesia. These are tingling or prickling sensations on the face, scalp, neck, forearms, and sometimes the torso. They appear 15 to 20 minutes after intake and disappear within about twenty minutes. The mechanism is identified: beta-alanine activates receptors present on sensory neurons in the skin. This is neither an allergic reaction nor a sign of toxicity, and the intensity varies greatly from person to person.
Three methods can help avoid them. The most effective is fractionation: instead of 3.2g at once, take 1.6g twice a day, or 800mg four times. Below 800mg to 1g per intake, paresthesia disappears in almost everyone because the plasma peak remains below the trigger threshold. The second is to take the dose with a meal, which spreads out absorption. The third is to use sustained-release forms, such as CarnoSyn SR, designed precisely to flatten this peak; they allow higher single doses without discomfort.
If the tingling doesn't bother you, there's no need to avoid it: it has no consequences. It's simply not an indicator of the effective dose.
What not to expect from it
Beta-alanine does not increase maximal strength. It will not improve your bench press or squat for a set of 5 repetitions: these efforts are not limited by acidity. In this area, an honest review concludes there is no effect, and nothing should be expected from it.
It does not directly build muscle mass. Any gain is indirect: a few extra repetitions per set, week after week, produce a higher training volume, and it is this volume that builds muscle. Protein intake remains the determining variable.
It has no energizing effect. No connection to caffeine: beta-alanine does not stimulate the nervous system and does not alter alertness. The tingling gives the impression of a product that "does something," but this sensation is uncorrelated with its actual mechanism.
Finally, it does not replace other buffers. For very acidifying efforts, sodium bicarbonate acts in the extracellular compartment, where carnosine acts inside the fiber. The two pathways are distinct.
Regarding safety, paresthesia aside, tolerance is good at usual doses. As with any supplementation, medical advice is necessary in case of ongoing treatment, kidney or liver disease, pregnancy, and breastfeeding. European evaluations of amino acids as dietary supplements fall under EFSA and French recommendations under ANSES.
Frequently Asked Questions
What is beta-alanine?
A non-essential amino acid, whose particularity is that it does not participate in protein composition. Its role is that of a precursor: combined with L-histidine, it forms carnosine, stored in muscle fibers, where it acts as a buffer against acidity produced during exercise. Beta-alanine limits this production, hence the interest in supplementing it. It is naturally found in meat and fish, in the form of carnosine, but in much smaller quantities than the doses used in sports nutrition.
What are the effects of beta-alanine?
Only one effect, but well-documented: it delays muscle acidification during intense efforts lasting 1 to 4 minutes. Specifically, a few extra repetitions on a long set, better sustained interval training, improved resistance in a circuit or combat round. Outside this window, nothing happens: neither on a set of 5 heavy repetitions, nor on a 10-second sprint, nor on a marathon. It does not increase maximal strength, does not directly build muscle, and has no stimulating effect—the tingling sensations felt have nothing to do with its mechanism.
When to take beta-alanine?
At any time of the day, and that's the most useful answer on this page. Unlike citrulline or caffeine, beta-alanine has no immediate effect: it works by gradual saturation of muscle carnosine stores. Taking it before a session is therefore not particularly useful, except to trigger tingling during warm-up. What matters is regularity: every day, including rest days, otherwise the plateau is never reached. In practice, split the dose across daily meals—it's both simpler to maintain and more comfortable.
What daily dose of beta-alanine?
Between 3.2 and 6.4g per day, every day, with the lower end being sufficient for most users; some protocols prefer 65mg per kilogram of body weight. Beyond 6.4g, no additional benefit has been demonstrated and discomfort increases. Splitting into two or four doses of 800mg to 1.6g remains the best way to reach the dose without triggering tingling.
How long does it take for beta-alanine to take effect?
Allow 2 to 4 weeks of daily intake for a noticeable difference on long sets, and 8 to 12 weeks to reach the saturation plateau. No one feels anything in the first week, apart from the tingling—which appears from the first dose and indicates nothing about efficacy. This delay explains most disappointments: the product is judged on an immediate sensation when its mechanism is slow. Upon cessation, stores decrease just as slowly, over several weeks.
Why does beta-alanine cause tingling?
These tingles have a name: beta-alanine paresthesia. The molecule activates receptors located on sensory neurons in the skin, which produces prickling sensations on the face, scalp, neck, and forearms. They appear 15 to 20 minutes after intake and disappear on their own within about twenty minutes. This is neither an allergic reaction, nor a sign of toxicity, nor an indicator of efficacy: they only signal that a dose greater than about 800mg has been taken at once. To avoid them, split into doses of 800mg to 1.6g, take them with a meal, or choose a sustained-release form. And if they don't bother you, there's no need to avoid them.
Is beta-alanine dangerous?
At usual doses and in a healthy adult, tolerance is good: apart from tingling, reported adverse effects are rare and benign. Online, some research associates this ingredient with cancer; no data establishes such a link, and it has not been the subject of any health authority alerts in this regard. The real limitations are elsewhere: study follow-up rarely exceeds a few months. Pregnancy, breastfeeding, kidney or liver disease, ongoing treatment, and age under 18 years require prior medical advice.
Beta-alanine and menopause: what's the connection?
Beta-alanine is also the active ingredient in a medication sold in French pharmacies, indicated for hot flashes related to menopause. It is a medication, with its own evaluation, dosage, and indications. Products in this category are sports nutrition supplements: they claim no effect on menopause, are not a substitute for treatment, and should not be used for this purpose. If this is your concern, the right person to consult is your doctor or pharmacist, not a sports nutrition store.
Does beta-alanine cause weight gain?
No. It provides practically no calories and does not retain water, unlike creatine, whose intake is often accompanied by one to two kilograms of intramuscular water in the first few weeks. What affects the scale is the daily energy balance, not this ingredient. If you notice weight gain when starting supplementation, look instead at the carbohydrates in a pre-workout or an intra-workout drink taken at the same time.
Beta-alanine or creatine?
It's not an either/or situation. Creatine acts on explosive efforts under 15 seconds and maximal strength, while beta-alanine acts on efforts lasting 1 to 4 minutes. If you have to choose only one, creatine remains a priority for a classic weightlifter; beta-alanine becomes more relevant in CrossFit, combat sports, and continuous effort disciplines.
Is beta-alanine found in food?
Yes, primarily in meat and fish, in the form of carnosine and anserine, which digestion releases as beta-alanine. However, dietary intake remains much lower than the doses used in supplementation: it would take several hundred grams of meat per day to approach 3g. Vegetarian and vegan diets generally have lower muscle carnosine stores, making this one of the few areas where supplementation truly makes a difference for them.
Can it be mixed with a booster or other supplements?
Without difficulty: its taste is neutral and slightly acidic, and it mixes with creatine, EAAs, electrolytes, or a carbohydrate drink. One precaution: add up the doses. Many pre-workouts already contain 2 to 3.2g per serving, and adding a full dose on top exceeds the useful range without benefit. Check the label before combining, as with citrulline.
Where to find beta-alanine?
In specialized sports nutrition stores and online, in pure powder or capsules—and in boosters, where it is almost always present. Two buying tips. Prefer pure powder to capsules: it allows for free fractionation, which is precisely what is needed here, and costs significantly less per gram. And check that the dose per scoop is clearly indicated, otherwise fractionation becomes impossible to dose. Our references are available online, shipped throughout France and Europe, and in store in Vendargues, about ten minutes from Montpellier, with two-hour pickup.
Which beta-alanine to choose?
The main criteria are purity and clear dosing. A pure powder allows for freely adjusting the quantity per intake, which is precisely what is needed for fractionation. We offer the Sinob version in pure powder, as well as IO.Genix, whose dose per scoop is clearly indicated.
If you prefer a complete product rather than an isolated ingredient, the caffeine-free booster section and our selection of boosters include formulas that contain it—keeping in mind that their frequency of intake does not allow for the desired saturation.
Discuss it in Vendargues
Our store in Vendargues, about ten minutes from Montpellier, is the quickest place to settle the question that comes up most often regarding this ingredient: whether to use a pure fractionated powder or a sustained-release form, depending on your sensitivity to tingling and your discipline. We also ship everywhere in France and Europe.
Duration of treatment, daily dose, and tingling: our article on beta-alanine explains why it should not be taken as a one-off pre-workout.
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What is the effect of beta-alanine on performance?
Beta-alanine is a non-essential amino acid that does not act directly on muscle. Its role is that of a precursor: combined with L-histidine, it forms carnosine, a dipeptide stored in muscle fibers. It is carnosine that does the work, and the availability of beta-alanine is the limiting factor for its production—histidine, on the other hand, is rarely deficient in a normal diet.
Carnosine acts as an intramuscular buffer. During intense exercise, glycolysis produces hydrogen ions that cause a drop in pH within the muscle fiber. This acidification disrupts the contraction enzymes and calcium utilization: this is the burning sensation that forces you to stop a set before the muscle itself is exhausted. By capturing some of these ions, carnosine delays the moment when pH becomes limiting. The muscle doesn't get stronger; it lasts longer before acidity stops it.
Regular supplementation substantially increases muscle carnosine stores. This is one of the best-documented effects in sports nutrition, but it only applies to a specific exercise window, and this precision makes all the difference between a useful product and a useless one.
What kind of efforts does it really affect?
The useful window is between 60 seconds and 4 minutes of intense effort. Below that, acidity hasn't had time to accumulate: it's not what stops you. Above that, the effort becomes predominantly aerobic, and the limit shifts elsewhere, towards energy substrate and thermoregulation.
Specifically, beta-alanine is effective for sets of 12 to 20 repetitions and intensification techniques—drop sets, rest-pause, supersets—for CrossFit and circuits, for interval training of 1 to 3 minutes, for 400m to 1500m running, for 100m to 200m swimming, and for the final sprints of an endurance event.
It is not effective for a set of 5 heavy repetitions, a 10-second sprint, a maximal lift in powerlifting, or a marathon. For very short and intense efforts, the phosphagen system is involved, and therefore creatine monohydrate or the Creapure® range meets the need. The two supplements are complementary precisely because they do not cover the same duration of effort.
Why should it be taken every day?
This is where most disappointments arise. Beta-alanine has no acute effect. Taken 30 minutes before a session, it changes nothing for that particular session—except to cause tingling, which is not a sign of efficacy.
The mechanism is one of saturation. Each intake raises plasma concentration and fuels carnosine synthesis; muscle stores gradually increase, with significant progress over 2 to 4 weeks and a plateau reached after 8 to 12 weeks of continuous intake. The decline is just as slow: after cessation, it takes several weeks for stores to return to their initial level.
The practical consequence is simple and often ignored: taking beta-alanine only on training days makes no sense. Four intakes per week instead of seven lengthen the loading period accordingly and lower the plateau reached. The time of day for intake, however, has no importance: morning, noon, or evening, with or without a meal, only the total daily dose matters.
This is also why its presence in a pre-workout, at two or three intakes per week, is not enough. A formula dosed at 3.2g per serving remains underutilized if you only take that serving on training days. Our boosters and our creatine-free pre-workout section often contain a correct dose, but a tub of pure beta-alanine taken daily remains the most reliable way to saturate stores.
What is the dose and how to avoid tingling?
The reference dose is between 3.2 and 6.4g per day, with the lower end being sufficient for most users. Some protocols use a dose relative to body weight, around 65mg per kilo. Beyond 6.4g per day, no additional benefit has been demonstrated, and unpleasant effects increase.
These unpleasant effects have a name: paresthesia. These are tingling or prickling sensations on the face, scalp, neck, forearms, and sometimes the torso. They appear 15 to 20 minutes after intake and disappear within about twenty minutes. The mechanism is identified: beta-alanine activates receptors present on sensory neurons in the skin. This is neither an allergic reaction nor a sign of toxicity, and the intensity varies greatly from person to person.
Three methods can help avoid them. The most effective is fractionation: instead of 3.2g at once, take 1.6g twice a day, or 800mg four times. Below 800mg to 1g per intake, paresthesia disappears in almost everyone because the plasma peak remains below the trigger threshold. The second is to take the dose with a meal, which spreads out absorption. The third is to use sustained-release forms, such as CarnoSyn SR, designed precisely to flatten this peak; they allow higher single doses without discomfort.
If the tingling doesn't bother you, there's no need to avoid it: it has no consequences. It's simply not an indicator of the effective dose.
What not to expect from it
Beta-alanine does not increase maximal strength. It will not improve your bench press or squat for a set of 5 repetitions: these efforts are not limited by acidity. In this area, an honest review concludes there is no effect, and nothing should be expected from it.
It does not directly build muscle mass. Any gain is indirect: a few extra repetitions per set, week after week, produce a higher training volume, and it is this volume that builds muscle. Protein intake remains the determining variable.
It has no energizing effect. No connection to caffeine: beta-alanine does not stimulate the nervous system and does not alter alertness. The tingling gives the impression of a product that "does something," but this sensation is uncorrelated with its actual mechanism.
Finally, it does not replace other buffers. For very acidifying efforts, sodium bicarbonate acts in the extracellular compartment, where carnosine acts inside the fiber. The two pathways are distinct.
Regarding safety, paresthesia aside, tolerance is good at usual doses. As with any supplementation, medical advice is necessary in case of ongoing treatment, kidney or liver disease, pregnancy, and breastfeeding. European evaluations of amino acids as dietary supplements fall under EFSA and French recommendations under ANSES.
Frequently Asked Questions
What is beta-alanine?
A non-essential amino acid, whose particularity is that it does not participate in protein composition. Its role is that of a precursor: combined with L-histidine, it forms carnosine, stored in muscle fibers, where it acts as a buffer against acidity produced during exercise. Beta-alanine limits this production, hence the interest in supplementing it. It is naturally found in meat and fish, in the form of carnosine, but in much smaller quantities than the doses used in sports nutrition.
What are the effects of beta-alanine?
Only one effect, but well-documented: it delays muscle acidification during intense efforts lasting 1 to 4 minutes. Specifically, a few extra repetitions on a long set, better sustained interval training, improved resistance in a circuit or combat round. Outside this window, nothing happens: neither on a set of 5 heavy repetitions, nor on a 10-second sprint, nor on a marathon. It does not increase maximal strength, does not directly build muscle, and has no stimulating effect—the tingling sensations felt have nothing to do with its mechanism.
When to take beta-alanine?
At any time of the day, and that's the most useful answer on this page. Unlike citrulline or caffeine, beta-alanine has no immediate effect: it works by gradual saturation of muscle carnosine stores. Taking it before a session is therefore not particularly useful, except to trigger tingling during warm-up. What matters is regularity: every day, including rest days, otherwise the plateau is never reached. In practice, split the dose across daily meals—it's both simpler to maintain and more comfortable.
What daily dose of beta-alanine?
Between 3.2 and 6.4g per day, every day, with the lower end being sufficient for most users; some protocols prefer 65mg per kilogram of body weight. Beyond 6.4g, no additional benefit has been demonstrated and discomfort increases. Splitting into two or four doses of 800mg to 1.6g remains the best way to reach the dose without triggering tingling.
How long does it take for beta-alanine to take effect?
Allow 2 to 4 weeks of daily intake for a noticeable difference on long sets, and 8 to 12 weeks to reach the saturation plateau. No one feels anything in the first week, apart from the tingling—which appears from the first dose and indicates nothing about efficacy. This delay explains most disappointments: the product is judged on an immediate sensation when its mechanism is slow. Upon cessation, stores decrease just as slowly, over several weeks.
Why does beta-alanine cause tingling?
These tingles have a name: beta-alanine paresthesia. The molecule activates receptors located on sensory neurons in the skin, which produces prickling sensations on the face, scalp, neck, and forearms. They appear 15 to 20 minutes after intake and disappear on their own within about twenty minutes. This is neither an allergic reaction, nor a sign of toxicity, nor an indicator of efficacy: they only signal that a dose greater than about 800mg has been taken at once. To avoid them, split into doses of 800mg to 1.6g, take them with a meal, or choose a sustained-release form. And if they don't bother you, there's no need to avoid them.
Is beta-alanine dangerous?
At usual doses and in a healthy adult, tolerance is good: apart from tingling, reported adverse effects are rare and benign. Online, some research associates this ingredient with cancer; no data establishes such a link, and it has not been the subject of any health authority alerts in this regard. The real limitations are elsewhere: study follow-up rarely exceeds a few months. Pregnancy, breastfeeding, kidney or liver disease, ongoing treatment, and age under 18 years require prior medical advice.
Beta-alanine and menopause: what's the connection?
Beta-alanine is also the active ingredient in a medication sold in French pharmacies, indicated for hot flashes related to menopause. It is a medication, with its own evaluation, dosage, and indications. Products in this category are sports nutrition supplements: they claim no effect on menopause, are not a substitute for treatment, and should not be used for this purpose. If this is your concern, the right person to consult is your doctor or pharmacist, not a sports nutrition store.
Does beta-alanine cause weight gain?
No. It provides practically no calories and does not retain water, unlike creatine, whose intake is often accompanied by one to two kilograms of intramuscular water in the first few weeks. What affects the scale is the daily energy balance, not this ingredient. If you notice weight gain when starting supplementation, look instead at the carbohydrates in a pre-workout or an intra-workout drink taken at the same time.
Beta-alanine or creatine?
It's not an either/or situation. Creatine acts on explosive efforts under 15 seconds and maximal strength, while beta-alanine acts on efforts lasting 1 to 4 minutes. If you have to choose only one, creatine remains a priority for a classic weightlifter; beta-alanine becomes more relevant in CrossFit, combat sports, and continuous effort disciplines.
Is beta-alanine found in food?
Yes, primarily in meat and fish, in the form of carnosine and anserine, which digestion releases as beta-alanine. However, dietary intake remains much lower than the doses used in supplementation: it would take several hundred grams of meat per day to approach 3g. Vegetarian and vegan diets generally have lower muscle carnosine stores, making this one of the few areas where supplementation truly makes a difference for them.
Can it be mixed with a booster or other supplements?
Without difficulty: its taste is neutral and slightly acidic, and it mixes with creatine, EAAs, electrolytes, or a carbohydrate drink. One precaution: add up the doses. Many pre-workouts already contain 2 to 3.2g per serving, and adding a full dose on top exceeds the useful range without benefit. Check the label before combining, as with citrulline.
Where to find beta-alanine?
In specialized sports nutrition stores and online, in pure powder or capsules—and in boosters, where it is almost always present. Two buying tips. Prefer pure powder to capsules: it allows for free fractionation, which is precisely what is needed here, and costs significantly less per gram. And check that the dose per scoop is clearly indicated, otherwise fractionation becomes impossible to dose. Our references are available online, shipped throughout France and Europe, and in store in Vendargues, about ten minutes from Montpellier, with two-hour pickup.
Which beta-alanine to choose?
The main criteria are purity and clear dosing. A pure powder allows for freely adjusting the quantity per intake, which is precisely what is needed for fractionation. We offer the Sinob version in pure powder, as well as IO.Genix, whose dose per scoop is clearly indicated.
If you prefer a complete product rather than an isolated ingredient, the caffeine-free booster section and our selection of boosters include formulas that contain it—keeping in mind that their frequency of intake does not allow for the desired saturation.
Discuss it in Vendargues
Our store in Vendargues, about ten minutes from Montpellier, is the quickest place to settle the question that comes up most often regarding this ingredient: whether to use a pure fractionated powder or a sustained-release form, depending on your sensitivity to tingling and your discipline. We also ship everywhere in France and Europe.
Duration of treatment, daily dose, and tingling: our article on beta-alanine explains why it should not be taken as a one-off pre-workout.
Sources
- ANSES — Les compléments alimentaires
- Règlement UE n° 432/2012 — allégations de santé autorisées
- Règlement CE n° 1924/2006 — allégations nutritionnelles et de santé
À intégrer dans une alimentation variée et équilibrée et un mode de vie sain.
Questions fréquentes — Beta-Alanine
La bêta-alanine, c'est quoi ?
Un acide aminé non essentiel, dont la particularité est de ne pas entrer dans la composition des protéines. Son rôle est celui d'un précurseur : associée à la L-histidine, elle forme la carnosine, stockée dans les fibres musculaires, où celle-ci sert de tampon contre l'acidité produite à l'effort. C'est la bêta-alanine qui limite cette fabrication, d'où l'intérêt de la supplémenter. Elle existe naturellement dans la viande et le poisson, sous forme de carnosine, mais en quantités très inférieures aux doses utilisées en nutrition sportive.
Quels sont les effets de la bêta-alanine ?
Un seul effet, mais bien documenté : elle retarde l'acidification du muscle sur les efforts intenses de 1 à 4 minutes. Concrètement, quelques répétitions de plus sur une série longue, un fractionné mieux tenu, une meilleure résistance sur un circuit ou un round de combat. C'est une fenêtre précise : sur les efforts très courts et sur la force maximale, c'est la créatine qui travaille, et sur un marathon, le substrat énergétique. Elle n'est pas un stimulant, et les picotements qu'elle peut provoquer sont indépendants de son mécanisme.
Quand prendre la bêta-alanine ?
À n'importe quel moment de la journée, et c'est la réponse la plus utile de cette page. Contrairement à la citrulline ou à la caféine, la bêta-alanine n'a aucun effet immédiat : elle agit par saturation progressive des réserves musculaires de carnosine. Le créneau de la prise est donc libre, et c'est ce qui la rend simple à installer. Ce qui compte, c'est la régularité : tous les jours, y compris les jours de repos, sans quoi le plateau n'est jamais atteint. En pratique, fractionnez la dose sur les repas de la journée — c'est à la fois plus simple à tenir et plus confortable.
Quelle dose de bêta-alanine par jour ?
Entre 3,2 et 6,4 g par jour, tous les jours, la fourchette basse suffisant à la plupart des pratiquants ; certains protocoles retiennent plutôt 65 mg par kilo de poids de corps. Au-delà de 6,4 g, aucun bénéfice supplémentaire n'a été démontré et l'inconfort augmente. Fractionner en deux ou quatre prises de 800 mg à 1,6 g reste la meilleure façon d'atteindre la dose sans déclencher de picotements.
En combien de temps la bêta-alanine fait-elle effet ?
Comptez 2 à 4 semaines de prise quotidienne pour une différence perceptible sur les séries longues, et 8 à 12 semaines pour atteindre le plateau de saturation. C'est un produit qui se juge au bout de quelques semaines, pas à la première prise : les picotements, eux, apparaissent dès le premier jour et n'indiquent rien sur l'efficacité. À l'arrêt, les réserves redescendent tout aussi lentement, sur plusieurs semaines.
Pourquoi la bêta-alanine pique-t-elle ?
Ces picotements portent un nom : la paresthésie à la bêta-alanine. La molécule active des récepteurs situés sur les neurones sensitifs de la peau, ce qui produit des fourmillements sur le visage, le cuir chevelu, la nuque et les avant-bras. Ils apparaissent 15 à 20 minutes après la prise et disparaissent d'eux-mêmes en une vingtaine de minutes. Ce n'est ni une réaction allergique, ni un signe de toxicité, ni un indicateur d'efficacité : ils signalent seulement qu'une dose supérieure à 800 mg environ a été prise en une fois. Pour les éviter, fractionnez en prises de 800 mg à 1,6 g, prenez-les pendant un repas, ou choisissez une forme à libération prolongée. Et si elles ne vous dérangent pas, rien n'oblige à les éviter.
La bêta-alanine est-elle dangereuse ?
Aux doses usuelles et chez un adulte en bonne santé, la tolérance est bonne : en dehors des picotements, les effets indésirables rapportés sont rares et bénins. On croise en ligne des recherches associant cet ingrédient au cancer ; aucune donnée n'établit un tel lien et il n'a fait l'objet d'aucune alerte des autorités sanitaires à ce titre. Grossesse, allaitement, pathologie rénale ou hépatique, traitement en cours et âge inférieur à 18 ans imposent un avis médical préalable.
Bêta-alanine et ménopause : quel rapport ?
La bêta-alanine est aussi le principe actif d'un médicament indiqué dans les bouffées de chaleur liées à la ménopause : un médicament, avec son évaluation, son dosage et ses indications propres. Les produits de ce rayon sont des compléments de nutrition sportive : ils ne revendiquent aucun effet sur la ménopause et ne se substituent pas à un traitement. Sur ce sujet, l'avis de votre médecin reste la référence.
La bêta-alanine fait-elle prendre du poids ?
Non. Elle n'apporte pratiquement pas de calories et ne retient pas d'eau, contrairement à la créatine, dont la prise s'accompagne souvent de un à deux kilos d'eau intramusculaire les premières semaines. Ce qui fait bouger la balance, c'est le bilan énergétique de la journée, pas cet ingrédient. Si vous constatez une prise de poids en démarrant une supplémentation, regardez plutôt du côté des glucides d'un pre-workout ou d'une boisson d'entraînement prise en même temps.
Bêta-alanine ou créatine ?
Ce n'est pas une alternative. La créatine agit sur les efforts explosifs de moins de 15 secondes et sur la force maximale, la bêta-alanine sur les efforts de 1 à 4 minutes. Si vous devez n'en choisir qu'une, la créatine reste prioritaire pour un pratiquant de musculation classique ; la bêta-alanine devient plus pertinente en CrossFit, en sports de combat et sur les disciplines à effort continu.
La bêta-alanine se trouve-t-elle dans l'alimentation ?
Oui, principalement dans la viande et le poisson, sous forme de carnosine et d'anserine, que la digestion libère en bêta-alanine. Les apports alimentaires restent toutefois très inférieurs aux doses utilisées en supplémentation : il faudrait plusieurs centaines de grammes de viande par jour pour approcher 3 g. Les régimes végétariens et végétaliens présentent en moyenne des réserves musculaires de carnosine plus basses, ce qui fait de ce rayon l'un des rares où la supplémentation change réellement quelque chose pour eux.
Peut-on la mélanger à un booster ou à d'autres compléments ?
Sans difficulté : son goût est neutre et légèrement acidulé, et elle se mélange à la créatine, aux EAA, aux électrolytes ou à une boisson glucidique. Une seule précaution : additionnez les doses. Beaucoup de pre-workout en contiennent déjà 2 à 3,2 g par service, et ajouter un dosage complet par-dessus fait dépasser la fourchette utile sans bénéfice. Vérifiez l'étiquette avant de cumuler, comme pour la citrulline.
Poudre pure ou gélules : que choisir ?
La poudre pure est le format le plus pratique ici : elle permet de fractionner librement, ce qui est précisément ce dont on a besoin pour étaler la dose sur la journée. Les gélules, elles, ont l'avantage du transport. Dans les deux cas, vérifiez que la dose par mesure est indiquée en clair, pour doser au gramme. Nos références sont disponibles en ligne, expédiées partout en France et en Europe, et en rayon à Vendargues, à une dizaine de minutes de Montpellier, avec retrait sous deux heures.
