← NUTRITIONPerformance

Beta-Alanine

A real edge for hard efforts in the one-to-four-minute range — niche, but it works.

EVIDENCE
Moderate
TYPICAL DOSE
3–5 g daily, split into smaller doses to reduce tingling; it works by accumulating over weeks, not per-dose
TIMING
Any time — like creatine, it's the daily total over time that counts, not timing around a session.
WHAT IT IS

An amino acid that raises muscle carnosine, which buffers the acid build-up that burns and slows you down during sustained high-intensity work.

WHY (OR WHY NOT)

Helps most with efforts lasting roughly 1–4 minutes — think rowing intervals, hard sets to failure, middle-distance work. Little to offer for a one-rep max or a long easy run.

CAUTIONS
  • !A harmless skin tingle (paresthesia) is common on larger single doses; splitting the dose fixes it.
  • !Give it 4–6 weeks of consistent use before judging whether it helps you.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

Not sure what you actually need?

BOOK YOUR ASSESSMENT →