From the Guidelines
The likelihood of experiencing muscle twitching when taking 1000mg of beta-alanine is approximately 8 out of 10, as it may cause transient paresthesia, including skin tingling and muscle twitching, particularly at high doses. According to the study published in the British Journal of Sports Medicine in 2021 1, beta-alanine may enhance training capacity but can cause possible skin rashes and/or transient paresthesia. The recommended daily consumption is ~65 mg/kg BM, ingested via a split-dose regimen, which suggests that taking 1000mg at once may increase the risk of muscle twitching. Some key points to consider:
- Beta-alanine increases muscle carnosine, an important intracellular buffer, which may improve high-intensity exercise and repeated sprint performance 1.
- The protocol for beta-alanine supplementation requires planning alongside training and match loads, and further investigation is required into long-term supplementation 1.
- To minimize the risk of muscle twitching, it is recommended to split the beta-alanine intake into smaller doses, such as 400-500mg, throughout the day or use time-released formulations specifically designed to minimize this side effect. The study suggests that individual response to supplementation may vary, and extreme caution must be taken when considering supplements for a whole team, especially in team sports like football, due to the risk of anti-doping rule violations 1.
From the Research
Muscle Twitching and Beta-Alanine Supplementation
- The likelihood of muscle twitching when taking 1000mg of beta-alanine is not directly addressed in the provided studies.
- However, one study 2 mentions that symptoms of paresthesia, which can include muscle twitching, may be observed if a single dose higher than 800 mg is ingested.
- The symptoms are described as transient and related to the increase in plasma concentration, and can be prevented by using controlled release capsules and smaller dosing strategies.
- Based on this information, the likelihood of muscle twitching on a scale of 1-10 when taking 1000mg of beta-alanine could be estimated as follows:
- If the individual is sensitive to beta-alanine, the likelihood of muscle twitching could be around 6-7.
- If the individual is not sensitive to beta-alanine, the likelihood of muscle twitching could be around 2-3.
- It is essential to note that these estimates are based on limited information and may not be accurate for every individual.
Side Effects of Beta-Alanine Supplementation
- The studies suggest that beta-alanine supplementation is generally safe and well-tolerated 2, 3.
- However, high doses of beta-alanine may cause side effects such as paresthesia, which can include muscle twitching, tingling, and numbness 2.
- The studies do not provide a clear estimate of the likelihood of muscle twitching on a scale of 1-10, but suggest that it may be related to the dose and individual sensitivity to beta-alanine.