Beta-Alanine
Beta-Alanine
Increases muscle carnosine to buffer acid during high-intensity exercise, extending endurance for 1-4 minute efforts.
Beta-alanine is a non-essential amino acid that increases muscle carnosine levels. Carnosine acts as a buffer against the acid buildup during intense exercise, delaying fatigue. It's most effective for activities lasting 1-4 minutes where lactic acid buildup limits performance.
Mechanisms of Action
Carnosine Synthesis
Rate-limiting precursor for muscle carnosine
Acid Buffering
Carnosine buffers hydrogen ions during exercise
Fatigue Delay
Extends time to exhaustion at high intensities
Recommended Dose
3.2-6.4g daily
Optimal Timing
- Anytime - timing doesn't affect carnosine buildup
Take with food
Best Form
CarnoSyn® sustained-release tablets
Alternatives: Regular powder, Pre-workout blends (check dose)
CarnoSyn is the patented, most-studied form. Sustained-release reduces tingling. Many pre-workouts underdose beta-alanine.
Duration
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Split doses (0.8-1.6g, 2-4x/day) to minimize tingling. Total daily dose matters, not timing relative to workout. Effects build up over 2-4 weeks.
Extended High-Intensity Endurance
More time before fatigue in 1-4 minute efforts
More Reps per Set
Ability to push harder before hitting failure
Tingling Sensation (Paresthesia)
Harmless skin tingling, especially at higher doses
Limited data; not recommended during pregnancy
Not banned; legal ergogenic aid; used by Olympic athletes
Who Should NOT Take This
- None known at recommended doses
Drug Interactions
May compete for uptake; separate timing if taking both
Possible Side Effects
Tip: Split into smaller doses; use sustained-release form
Tip: Reduce single dose size
Warnings
- Tingling is harmless and temporary
- Effects take 2-4 weeks to develop
- Most beneficial for high-intensity efforts
Furst T et al. • International Journal of Sport Nutrition and Exercise Metabolism (2024)
“Significant effect favoring beta-alanine with overall effect size of 0.39 across 18 studies.”
Key Findings:
- Effect size 0.39 vs placebo (p=0.01)
- Optimal at 5.6-6.4g/day (effect size 0.35)
- 4-10 minute efforts showed effect size 0.55
Smith AE et al. • Journal of the International Society of Sports Nutrition (2025)
“Fragmented dosing protocols of 4-6.4g/day over 5-8 weeks optimize strength and power outcomes.”
Key Findings:
- 4-6.4g/day for 5-8 weeks optimal
- Best during high metabolic stress training
- Dosing strategy more important than duration alone
Saunders B et al. • British Journal of Sports Medicine (2017)
“Beta-alanine supplementation improved exercise capacity, with the greatest effects in 1-4 minute duration efforts.”
Key Findings:
- Significant improvement in exercise capacity
- Most effective for 1-4 minute efforts
- Median improvement of 2.85%
Dolan E et al. • Frontiers in Physiology (2020)
“99.3% response rate to beta-alanine supplementation with large capacity for carnosine accumulation.”
Key Findings:
- Near-universal response rate (99.3%)
- Muscle has large capacity for carnosine storage
- Common protocols may not saturate carnosine
Trexler ET et al. • Journal of the International Society of Sports Nutrition (2015)
“Beta-alanine supplementation increases muscle carnosine and improves high-intensity exercise performance.”
Key Findings:
- Increases muscle carnosine by 40-80%
- Safe for long-term use
- Optimal dose 3.2-6.4g daily
AI-discovered studies. Verify citations before citing.
Dosing strategies for β-alanine supplementation in strength and power performance: a systematic review
DOISmith AE et al. • Journal of the International Society of Sports Nutrition (2025)
Fragmented dosing protocols of 4-6.4g/day over 5-8 weeks optimize strength and power outcomes.
- 4-6.4g/day for 5-8 weeks optimal
- Best during high metabolic stress training
- Dosing strategy more important than duration alone
Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals
Furst T et al. • International Journal of Sport Nutrition and Exercise Metabolism (2024)
Significant effect favoring beta-alanine with overall effect size of 0.39 across 18 studies.
- Effect size 0.39 vs placebo (p=0.01)
- Optimal at 5.6-6.4g/day (effect size 0.35)
- 4-10 minute efforts showed effect size 0.55
Beta-Alanine Supplementation and Neuromuscular Fatigue During Repeated Sprint Exercise
DOIHoffman JR et al. • Journal of Strength and Conditioning Research (2022)
This study demonstrates beta-alanine's specific benefits for repeated high-intensity efforts common in sports.
- Reduced decline in power output during repeated sprints
- Lower perceived exertion ratings throughout the protocol
- Improved maintenance of sprint velocity in later repetitions