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beta-alanine and creatine

Creatine and beta-alanine stack well for power + endurance

What's happening

Creatine improves short-burst power output (≤10 sec); beta-alanine buffers muscle acidity and extends high-intensity endurance (1-4 min). Combined supplementation outperforms either alone for most athletes.

Recommendation

Standard doses: 3-5g creatine monohydrate daily, 3.2-6.4g beta-alanine daily (split into 2-3 doses to reduce paresthesia).

Timing

Can take together; timing flexible

Sources

  • — Journal of the International Society of Sports Nutrition
  • — PMID: 17136939

Frequently Asked Questions

Can I take beta-alanine and creatine together?

Creatine and beta-alanine stack well for power + endurance. Standard doses: 3-5g creatine monohydrate daily, 3.2-6.4g beta-alanine daily (split into 2-3 doses to reduce paresthesia).

How should I time beta-alanine and creatine?

Can take together; timing flexible

Is this interaction dangerous?

This interaction is rated “Synergy” by Formulate. Creatine improves short-burst power output (≤10 sec); beta-alanine buffers muscle acidity and extends high-intensity endurance (1-4 min). Combined supplementation outperforms either alone for most athletes.

Want to check your whole stack?

The free checker lets you add any combination of supplements and medications at once. Formulate's desktop app goes further — every stack change surfaces interaction alerts automatically.

Open the checkerGet the desktop app

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