Beta-Alanine

A modified form of the amino acid alanine is beta-alanine.

It’s been proven that beta-alanine improves muscle endurance. When training in sets of 8–15 repetitions, many people report being able to do one or two more reps in the gym. Supplementing with beta-alanine can help you perform better in moderate- to high-intensity cardiovascular exercises like rowing or running.

When beta-alanine is consumed, it converts to carnosine, a chemical that functions as an acid buffer in the body. Carnosine is kept in cells and released when the pH falls below a certain level. Increased carnosine reserves can guard against diet-induced pH decreases (which could be caused by ketone synthesis in ketosis, for example), as well as lactic acid generation caused by exercise.

Large dosages of beta-alanine can produce paresthesia, which is a tingling sensation. It’s a completely innocuous side effect.

How to Take

2–5 g per day is the standard dosage.

While beta-alanine is commonly seen in pre-workout supplements, supplementation is not time-dependent.

Large dosages of beta-alanine can produce paresthesia, which is a tingling sensation. Use a time-release formulation or take lower dosages (0.8–1 g) many times a day to avoid this mild side effect.