Beta-Alanine
Also known as: β-alanine, CarnoSyn, 3-aminopropanoic acid
A non-essential amino acid that combines with histidine to form carnosine, the main intramuscular buffer of hydrogen ions during intense exercise. Consistent daily use raises muscle carnosine over several weeks and is studied for performance in efforts lasting roughly one to four minutes, such as rowing, sprinting, and high-rep sets. It is a core pre-workout ingredient and is known for a harmless tingling sensation at higher single doses.
Research summary
Rate-limiting precursor for muscle carnosine, which buffers exercise-induced acidosis and delays fatigue.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 3.2 g | 3.2–6.4 g | 6.4 g | — |
The ISSN position stand supports 4–6 g/day for at least 2–4 weeks; 3.2–6.4 g/day is the studied range and benefits depend on cumulative intake, not timing. Paresthesia (tingling of the face and hands) is common at single doses above about 800 mg and fades within an hour; splitting the daily total into 0.8–1.6 g servings or using a sustained-release form reduces it. Benefits persist while daily dosing continues.
Source material: synthetic
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Gram-scale dose: 3.2 g is roughly 4–5 size-00 capsules or 4 large tablets per day, so daily-dose capsule and tablet products need multi-unit servings. Powder blends cleanly with little taste.
Formulation notes
Pairs with creatine and sodium bicarbonate for additive buffering support. Some formulators add taurine, since beta-alanine and taurine share a transporter, though clinical relevance in humans is unclear.
Sources
Related ingredients
L-Citrulline
Sports performanceA non-protein amino acid that the kidneys convert to arginine, raising plasma arginine more efficiently than oral arginine itself.
Typical: 6–8 g
BCAA 2:1:1 (Leucine, Isoleucine, Valine)
Sports performanceA blend of the three branched-chain amino acids, most often at a 2:1:1 ratio of leucine to isoleucine to valine, that has been a staple of intra-workout drinks for decades.
Typical: 5–10 g
Citrulline Malate (2:1)
Sports performanceA salt of citrulline and malic acid, most often in a 2:1 ratio, that has been the traditional form in pre-workouts.
Typical: 6–8 g
Sodium Bicarbonate
Sports performanceBaking soda, used in sports nutrition as an extracellular buffer that raises blood bicarbonate before high-intensity efforts lasting roughly one to ten minutes.
Typical: 14–21 g
Peak ATP (Adenosine 5'-Triphosphate Disodium)
Sports performancePeak ATP is a patented, orally stable form of adenosine 5'-triphosphate disodium from TSI Group.
Typical: 400 mg