amino-acidEVIDENCEAUSOTC
Beta-Alanine
Precursor to carnosine, the body's intracellular pH buffer. Reduces muscle fatigue at the ~60-240 second exercise duration.
Dose range3000–6000mg
Half-life—h
Onset—min
Safety5/5high evidence base
Mechanism of action
Rate-limiting precursor for carnosine synthesis in muscle. Carnosine buffers H+ from glycolysis.
Benefits
Anaerobic capacity
EVIDENCEATrexler 2015 meta-analysis.
Side effects
- Paresthesia (tingling)commonmild
Where to buy
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