Beta-Alanine

What it does

Beta-alanine helps your muscles store more carnosine. Carnosine buffers acid during hard efforts so you can push a little longer in intervals, sprints, and circuits.

How much to take

4–6 g per day for at least 4 weeks. Split into 2–4 smaller servings. Timing is flexible; total per day matters most.

When to take it

Take it daily, not just pre-workout. Many athletes use it in 8–12 week blocks, then take a short break.

What to take it with

With meals to improve uptake. Works well with creatine or sodium bicarbonate for high-intensity blocks.

Possible side effects

 
• Tingling or prickly feeling on the skin (harmless)
 
• Split doses reduce this effect

Notes

Best for high-intensity and repeated-effort sports. Less helpful for steady long endurance.