Performance

Beta-Alanine

Also known as: 3-aminopropanoic acid, BA, Beta Alanine, CarnoSyn

Evidence

Increases muscle carnosine for buffering acid during high-intensity exercise. Delays fatigue in 1-4 minute efforts.

Primary uses

Endurance
High-intensity performance
Fatigue resistance

How it works

Increases muscle carnosine
Buffers hydrogen ions
Delays muscular fatigue

Dosage

Typical range: 3.2-6.4 g daily
Timing: Any time, consistency matters; split doses reduce tingling
With food: Optional
Duration: 4+ weeks to build carnosine
Special populations: Athletes in 1-4 min events

Forms

Powder
Capsules
Sustained-release

Safety

Common side effects

Paresthesia (tingling)
Harmless

Contraindications

None

Known interactions

Synergywith creatine
Creatine and beta-alanine stack well for power + endurance

Evidence notes

Proven for high-intensity exercise

Grade A: Multiple well-designed human trials support the main claims.

Related in Performance

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.