Beta-alanine
An amino acid that delays the onset of muscle fatigue during intense exercise.
Benefits
- Delays the onset of muscle fatigue during exercise
- Improves endurance during intense exercise lasting between 1 and 4 minutes
- Make sure you take creatine to boost your performance
Precautions
May cause mild tingling (paraesthesia) at high doses; spread out the doses to minimise this.
Recommended dosage
3.2 to 6.4 g per day, taken in several doses
Did you know?
The only reported side effect is paraesthesia (tingling), which can be alleviated by using lower, divided doses or an extended-release formulation.
What the studies say
This study showed that beta-alanine supplementation for 4 to 10 weeks significantly increases carnosine levels in the muscles. This increase in carnosine was associated with an improvement in total work capacity during a high-intensity cycling test. No changes were observed in the placebo group.
Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA. — Amino acids (2007) — View the source study
Pairs well with
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more