Pre-Workout · Evidence Moderate
Beta-Alanine
Buffers muscle acidity during high-rep sets in the 60–240 second effort range.
Dosage
3.2–6.4 g daily, ideally split into smaller doses to minimize tingling
Timing
Daily; timing around training is not required
Evidence
Moderate
Overview
Beta-alanine raises intramuscular carnosine, which buffers hydrogen ions during high-intensity work. Benefits are specific to efforts in the ~1–4 minute range and appear after weeks of consistent daily dosing.
Benefits
- →Improves high-rep muscular endurance in specific effort ranges
- →May support additional volume in bodybuilding-style training
Best for
Stacks with
Side effects
- • Paresthesia (harmless tingling) at single doses above ~800 mg
Warnings & cautions
- ⚠Paresthesia is harmless but uncomfortable — smaller split doses minimize it.
Drug & condition interactions
- • No well-established significant drug interactions at standard doses.
Evidence notes
Meta-analyses show small performance benefits in efforts lasting roughly 60 seconds to 4 minutes, with little effect on shorter or longer efforts.
Research references
- [1] Trexler ET et al. International Society of Sports Nutrition position stand: beta-alanine. — J Int Soc Sports Nutr, 2015; 12:30
Medical disclaimer
This page is for general educational purposes only and is not medical advice. Individual response to supplements varies. Consult a licensed healthcare provider before starting any supplement — especially if you are pregnant, breastfeeding, under 18, taking prescription medication, or managing a medical condition.
Related supplements