Beta-Alanine

What beta-alanine does

Beta-alanine raises carnosine levels in muscle. Carnosine buffers the acid that builds up during hard sets, so you get a few more reps in the 60 second to 4 minute effort range before the burn shuts you down. The tingling feeling some people get is called paresthesia. It is harmless and fades with regular use.

How much is in these products

• Full dose: 3.2 g per serve, the amount used in most research.
• Loading: benefits build over two to four weeks of daily use, not from a single serve.
• Products listing 1 to 2 g still contribute if you take them daily.

How to use it

Consistency matters more than timing. Take it daily, training day or not. If the tingle bothers you, split the dose across the day or choose a sustained-release version.

Always follow the directions on the label. Dose ranges above describe how these products are commonly formulated, not medical advice.