Supplementing with 3.2 to 6.4 grams of beta alanine consistently has been shown to improve exercise performance, specifically for efforts lasting one to four minutes in duration.
What is Beta Alanine?
Beta alanine is the ingredient in pre workout that is commonly associated with the tingling or itchy skin effect of pre workout. Beta-alanine is a non-essential amino acid that aids in production of carnosine. Carnosine helps reduce lactic acid accumulation in your muscles during exercise to improve performance. So the beta alanine in pre workout helps delay the onset of muscular fatigue. In addition to use in pre workout, the compound is also used to treat symptoms of menopause, sarcopenia, and other conditions.
Video: Beta Alanine Explained in 60 Seconds
Is Beta-Alanine Necessary?
Supplementing with beta-alanine is not essential although it can help delay onset of fatigue during training. Beta alanine is produced naturally in the body, so you don’t need to consume additional beta alanine for general health. However, if you’re looking to maximize your performance in the gym you may want to take beta alanine before working out.
According to a study published by the International Society of Sports Nutrition, supplementing with beta alanine “increased exercise capacity and eliminated endurance exercise induced declines in executive function seen after recovery.”
Beta alanine is widely used in pre workout supplements and has been growing in popularity in recent years. It saw a spike in popularity following CrossFit Games Champion Mat Fraser’s appearance on the Joe Rogan experience, where he endorsed beta alanine and raved about its effects.
5 Best Pre Workouts Without Beta Alanine
The main reason people look for beta alanine-free pre-workouts is to avoid the tingling or itchy sensation that it can cause. These pre workouts don’t contain beta alanine, but they can still help deliver a higher quality training session.
PumpSurge by Jacked Factory
Why PumpSurge Pre Workout?
- Caffeine-Free: If you’re avoid caffeine, or are simply cycling off your regular pre workout, this is a great stimulant-free pre workout.
- Pump Forward Ingredients: Pump Surge has multiple ingredients, like L-Citrulline, Betaine and Taurine, that help deliver high quality muscle pumps by increasing your nitric oxide levels.
- Nootropics: This pre workout contains nootropics to enhance brain function and mind muscle connection. Even without caffeine, you’ll experience enhanced focus for higher quality training sessions.
- No Proprietary Blends: Everything you’ll get from Pump Surge is listed on the label. You won’t have to worry about unnecessary fillers or low-quality ingredients because everything is clearly listed on the label.
- Manufactured in USA: Jacked Factory supplements are manufactured in the USA in Good Manufacturing Practice certified facilities.
PEScience Prolific Pre Workout
Why PEScience Prolific Pre Workout?
- Smooth Energy: Prolific Pre Workout contains two forms of caffeine along with other energy optimizing ingredients to help minimize jitters or crashes.
- Unshakable Focus: This pre workout contains nootropics including citicoline to help promote better focus and enhanced mind-muscle connection.
- Crazy Pumps: Prolific contains 6 grams of pure L-Citrulline in every two scoop dose. L-Citrulline helps increase nitric oxide production and can also increase endurance capacity.
Vega Sport Energizer Pre Workout
Why Vega Sport Energizer?
- Natural, clean ingredients: Vega Sport is a well-known brand in the plant-based supplement world, thanks to high-quality ingredients and top-notch products.
- Mellow Energy: Each serving of Vega Sport Pre Workout contains 100mg of caffeine, which is lower than most pre workout supplements. This helps avoid some of the negative side effects of caffeine, while still getting an energy boost.
- Contains Carbohydrates: This supplement is a great choice for endurance athletes or anyone looking to fuel their workout with carbohydrates.
- Hydration from Electrolyes: Vega Sport Energizer contains a balance of electrolytes to keep you hydrated for your training.
- Made for athletes: NSF Certified for Sport, vegan certified, gluten free, dairy free, soy free and Non-GMO Project Certified
Cracked Energy + Focus Drink
Why Cracked Energy + Focus?
- No crash, no jitters: Natural caffeine and L-Tyrosine deliver smooth energy with no crash or jitters, so you can keep working out longer.
- Synergistic Ingredients: The ingredient stack in Cracked pre workout works together to maximize the benefits of the other ingredients.
- Natural Nootropics: Ingredients like Lion’s Mane, Reishi mushroom and cordyceps mushrooms can help boost brain function for focused workouts.
- Third-Party Tested: Manufacturing facilities are NSF-certified and TSA-compliant
Truth Sports Pre-Workout
Why Truth Sports Pre-Workout?
- Natural Caffeine: This pre workout contains 150mg of caffeine from organic green coffee beans.
- Vegan-Friendly Pre Workout: Truth Sports uses plant-based ingredients and superfoods to improve performance in a healthy, tasty supplement.
- Clean Ingredients: Truth Pre Workout contains no synthetic flavors, colors, or sweeteners.
- Money-Back Guarantee: Truth Nutrition offers a 30 day no-questions-asked warranty, so if you have any issues you’ll get a full refund.