Beta Alanine (CarnoSyn) is a beta amino acid, and has recently become popular in performance nutrition and bodybuilding world. It is a naturally occurring beta amino acid, and has components of histidine, dipeptides carnosine, anserine, and Vitamin B5 (pantothenic acid). Hence, it is a hybrid between potent neurotransmitters L-glycine and GABA, which is why you experience similar responses from its use as that of caffeine consumption. It has claimed to raise muscle carnosine levels as well as the amount of work you can accomplish at extreme intensities. Research has shown that supplementation with Beta Alanine has shown to increase muscle carnosine concentrations up to 58% in just four weeks, and 80% in 10 weeks. In terms of diet, this can be found in beef, tuna and venison.
Beta alanine is famous for producing the slight jitters (nervousness, anxiousness etc) similar to the first time you tried a Pre workout (Beta Alanine) supplement. There are ways to combat this feeling for example having a set workout plan and sticking to it. Therefore by knowing the workout plan it is easier to eliminate the feeling of nervousness one experiences. This contributes positively; as it helps you focus on the workout and not feel anxious from it.
Another way of avoiding these jittery feelings would be to recognize your strengths and weaknesses. Therefore you should focus on the strengths and do those exercises that you know you perform best. After your strengths, the weaknesses come into play. This is an important part of training because now you have to perform to the best of your abilities. Thus, knowing your strengths and weaknesses can help you come up with a game plan before the workout.
One thing you should be cautious about would be the pre workout supplements. Creatine, protein, and BCAA’s are recommended, but supplements that are rich in caffeine do nothing but get you more jittery and nauseous. This is because of the abundance of chemicals running through the body. A recommendation would be to have caffeine free pre workout, and use Beta Alanine as an energy source. Progenex force is a good example of a Beta Alanine supplement, availability of supplements play a key role in decision making. Furthermore, these should not be taken on an empty stomach; it increases the jitteriness and nervousness in a person.
Alternatively, if the jitteriness remains, there are sustained release Beta Alanine supplements available. These reduce the amount of Beta Alanine entering the system at a given time, therefore limiting their after effects. However, if the jittering is a major concern for you, maybe it would be suggested to limit your initial consumption to less than 800 mg of Beta Alanine, every three to four hours, for at least four weeks. Otherwise, the standard daily dose is about 2-5 g per day.