Beta-alanine
An amino acid that delays the onset of muscle fatigue during intense exercise.
Benefits
- Delays the onset of muscle fatigue during exercise
- Improves endurance during intense exercise lasting between 1 and 4 minutes
- Make sure you take creatine to boost your performance
Where to buy
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Precautions
May cause mild tingling (paraesthesia) at high doses; spread out the doses to minimise this.
Recommended dosage
3.2 to 6.4 g per day, taken in several doses
Did you know?
The only reported side effect is paraesthesia (tingling), which can be alleviated by using lower, divided doses or an extended-release formulation.
What the studies say
A short-term beta-alanine supplementation programme (30 days, 4.5 g/day) in American football players did not result in any significant improvements in fatigue levels during high-intensity anaerobic exercise. However, it did increase training volume and reduce the athletes’ subjective feelings of fatigue. This suggests that beta-alanine may improve training capacity and the perception of fatigue in highly trained athletes.
Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. — (2008) — View the source study
Pairs well with
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more