Beta-Alanine
Raises muscle carnosine levels, buffering fatigue during high-intensity exercise. Meta-analyses confirm the largest benefit for 1–4 minute high-intensity efforts (intervals, middle-distance events). The skin tingling (paresthesia) after dosing is harmless.
An ingredient with growing research
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Effects reported in research
Improved performance during 1–4 minute high-intensity exercise
Enhanced endurance in interval training, HIIT, and middle-distance events
Increased muscle carnosine for hydrogen ion buffering (delays fatigue)
Dosage & timing
- 3.2–6.4 g/day.
- Split into doses of 0.8–1.6 g to minimize paresthesia.
- Allow 4–6 weeks for muscle carnosine levels to rise.
Cautions
- •Paresthesia (skin tingling/flushing) may occur 30–60 min after dosing — harmless, and reduced by splitting doses or using sustained-release formulas.
- •Limited benefit for efforts under 60 s or over 4 minutes.
Supporting research
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