Doctor's Orders: Better with Beta-Alanine
Beta-alanine combines with l-histidine in the muscle to form carnosine. Muscles with higher carnosine concentrations have more strength and endurance. Research shows that bodybuilders taking beta-alanine in addition to creatine gain significantly more muscle than those taking just creatine. Take 1.5-to-3 grams of beta-alanine immediately before and after workouts.
Although many pre-workout supplements include beta-alanine, if the label doesn't disclose the exact amount of beta-alanine in the formula, then it's likely not enough. In that case, you should definitely add extra beta-alanine to your pre-workout regimen.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.