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All about common supplements: Beta-alanine and Creatine

Once you start eating healthy and working out, you might wonder: should I take supplements?

While it's best to rely on whole foods for most of your nutrition, some supplements can help, especially if you're exercising regularly!

Experts say two supplements are proven to work: beta-alanine and creatine.


Beta-alanine is an amino acid that boosts performance during tough workouts. It raises a substance called carnosine in your muscles, letting you do more intense exercise. You can mix beta-alanine with water and drink it before or after your workout. Sometimes it makes your skin tingle, but it's harmless. It's not recommended for kids or teens, though.

Beta-alanine, an amino acid, has demonstrated its ability to enhance performance in high-intensity workouts. By elevating carnosine levels in the muscles, beta-alanine extends the duration of intense exertion. Often combined with l-glutamine and branched-chain amino acids (BCAAs), beta-alanine can be consumed as a pre- or post-workout liquid supplement. Although it may cause a temporary tingling sensation on the skin, this side effect is harmless and typically transient. However, it's not recommended for children or teenagers.


Creatine stands out as another extensively studied supplement. While not universally effective, those categorized as responders to creatine report enhanced recovery, enabling them to achieve more repetitions and muscle growth. It's crucial to understand that creatine alone doesn't yield results; exercise is necessary to unlock its benefits.

Creatine is another supplement that's been studied a lot. Not everyone responds to it, but those who do say it helps them recover faster, do more reps and build more muscle. But remember, creatine won't do much on its own—you need to exercise too.

Even though beta-alanine and creatine have good research behind them, remember that nothing beats hard work and sticking to your routine.

Next month, we'll talk about another big supplement: protein powder!


At House of Sweat not only do we have experienced personal trainers, but we also offer customized meals and tips to help you achieve your fitness goals! If your goal is taking inches off that waistline to help give you that hourglass look, we're happy to provide you with tips and expertise for more permanent results! Call us at 647-988-6794 to request a consultation, or follow us on Instagram and Facebook for tips, inspo & more!

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