Beta-Alanine
Raises muscle carnosine, buffering acid during intense exercise. Improves performance specifically in efforts lasting 1–4 minutes.
What the science says
- Better performance in 1–4 minute high-intensity efforts Moderate evidence
A meta-analysis and the International Society of Sports Nutrition position stand show consistent (if modest) performance gains in exercise lasting 1 to 4 minutes — rowing, swimming, HIIT intervals. Little to no effect on short sprints or long endurance events.
- Increased training volume Moderate evidence
By delaying muscle acidosis, it can allow a few extra reps in high-rep sets, which may support hypertrophy indirectly over time.
Dosage & safety
Studied dose3.2–6.4 g/day, split into small doses, taken daily for at least 4 weeks (it works by accumulation, not acutely).
SafetyThe classic side effect is harmless tingling (paresthesia), avoidable by splitting doses or using sustained-release forms.
Scientific references
Where to buy
EVLution Nutrition, Beta-Alanine, Unflavored, 7.05 oz (200 g)
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Related in Physical performance
- Creatine (monohydrate) Strong evidence
- Whey Protein Strong evidence
- Caffeine Strong evidence
- BCAA (Branched-Chain Amino Acids) Limited evidence
- EAA (Essential Amino Acids) Moderate evidence
- L-Leucine Moderate evidence