Dr. Andy Galpin

It worked for the things that you would anticipate it working for.

Doesn't do much for maximal strength.

Doesn't do much for speed or power.

Doesn't do a lot for long duration endurance.

Though, again, you can see some positive benefits there.

Where it mostly works are things of really high intensity.

And by that, I mean cardiovascular intensity, right?

So high intensity of strength training, again, I just said not super relevant because you're doing two reps.

Acidic is not the problem there.

So beta alanine is something that you would take chronically.

You will feel an acute effect, certainly at somewhat of a higher dose, but you need three to five weeks for this to build up intracellularly before it makes a difference.

And so much like caffeine, or creatine rather, unlike caffeine, this takes a while for you to dose it.

So you can do a bunch of things to mitigate that, but you will see a pretty classic effect

that CrossFit would be a great example.

Like you couldn't, basically couldn't engineer a supplement better for acute or for CrossFit performance outside of beta alanine.

And as I mentioned, it's been around a really long time.

It's just an amino acid.

It's not a stimulant.

It won't affect energy.

You can take it right now.