Also known as: β-Alanine, 3-Aminopropanoic Acid
Beta-alanine is a non-essential amino acid that serves as the rate-limiting precursor for carnosine synthesis in skeletal muscle. It is primarily used to buffer intramuscular acid during high-intensity exercise, delaying fatigue.
Beta-alanine is a naturally occurring non-proteinogenic amino acid that, when combined with histidine in muscle tissue, forms the dipeptide carnosine. Carnosine acts as an intracellular pH buffer, neutralizing hydrogen ions that accumulate during intense exercise and contribute to the burning sensation and fatigue. Since histidine is typically present in adequate amounts, beta-alanine availability is the limiting factor for carnosine production. Chronic supplementation (over 2–4 weeks) significantly elevates muscle carnosine concentrations by 40–80%, with the greatest performance benefits seen in activities lasting 1–10 minutes, such as sprinting, rowing, and high-volume resistance training. The International Society of Sports Nutrition recognizes beta-alanine as an effective ergogenic aid.
By increasing muscle carnosine, beta-alanine buffers acid buildup during high-intensity efforts lasting 1–10 minutes, delaying neuromuscular fatigue and improving total work capacity.
Chronic supplementation over 4–12 weeks increases intramuscular carnosine concentrations by 40–80%, with levels being maintained with continued use.
Split into 2–4 doses of 800–1.600 mg throughout the day
A loading phase of 4–6 weeks is needed to saturate muscle carnosine stores. Splitting doses minimizes paresthesia.
Cost-effective dosing and mixing into pre-workout drinks
Reducing paresthesia while maintaining efficacy
No product recommendations yet.
No reviews yet. Be the first to share your experience!