Beta-Alanine
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A non-essential amino acid that the body uses to make carnosine, a compound stored in skeletal muscle that helps buffer acid produced during intense exercise.
Why it’s used
Taken by athletes and exercisers to support performance in short-duration, high-intensity activity, such as repeated sprints or resistance training sets lasting roughly one to four minutes.
What the evidence is for
performance in high-intensity, short-duration exercise.
What the evidence says
A substantial body of sports-science research, summarized in a position stand from the International Society of Sports Nutrition, supports beta-alanine supplementation as raising muscle carnosine levels and modestly improving performance in high-intensity exercise of that duration. Effects on longer-duration endurance activity or single short bursts (under about 60 seconds) are less consistent.
Dose studied
4–6 g — daily intake used in performance trials, per ISSN position stand.
Context
Research protocols commonly use around 4 to 6 grams per day, often split into smaller doses and taken for at least two to four weeks, since carnosine accumulates gradually with continued use. A common side effect studied is a temporary tingling sensation (paresthesia) at higher single doses, which trials have addressed by dividing the daily amount.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.