Picture yourself pushing through the final laps of a lung-busting race or functional fitness event, every muscle in your body screaming for relief. Or perhaps you’re on the last few reps of a tough set, feeling the burn but determined to finish as strong as you started.

Just when you think you can’t go any further, you tap into a hidden reservoir of energy and push through the pain. This is the power of beta alanine: a naturally occurring amino acid that’s gaining popularity for its ability to enhance performance by delaying muscle fatigue.

Beta alanine is crucial for producing carnosine, a compound that buffers acid in muscles, thereby increasing exercise capacity. Here’s everything you need to know about this unique compound, how it can enhance both your high-intensity training and weight-lifting workouts, when you should take it and how much you need to make the best decision for you and your performance goals.

What is beta alanine?

It’s a non-essential amino acid that combines with histidine to form carnosine, which helps buffer acid in muscle tissues, delaying the onset of muscle fatigue. This buffering action is particularly beneficial during high-intensity exercise, where acid build-up can impede performance. Unlike other amino acids, beta alanine is not used in protein synthesis but plays a crucial role in muscle endurance, making it a popular supplement among athletes and bodybuilders.

Why is beta alanine beneficial to athletic performance?

It’s primary importance lies in its role in producing carnosine, which helps maintain pH levels in muscles. During high-intensity exercise, the body produces lactic acid, leading to a decrease in pH and resulting in muscle fatigue. By buffering this acid, carnosine allows muscles to contract more effectively and for longer periods. This can lead to improved performance in activities that require short bursts of intense effort, according to the Journal of Applied Physiology.

Should I be using beta alanine?

It depends on your fitness goals and activity level. Athletes involved in high-intensity sports such as sprinting, weightlifting, or CrossFit may benefit significantly from beta alanine supplementation. If you frequently engage in endurance activities that induce muscle fatigue, beta alanine could help enhance your performance. However, if your exercise routine is less intense, you may not experience the same benefits. Consulting with a healthcare professional can help determine if beta alanine is suitable for you.

How often should I take beta alanine?

It is typically taken daily to build up muscle carnosine levels. Most studies recommend a dosage of 3.2g to 6.4g per day, divided into smaller doses to minimise side effects such as tingling sensations. Consistent daily intake over a period of at least four weeks is necessary to achieve optimal results. It’s essential to follow dosing recommendations and consult with a healthcare professional to tailor the dosage to your specific needs and avoid potential side effects.

Are there any risks to taking beta alanine?

While generally considered safe, some individuals may experience side effects such as paresthesia, a tingling sensation often felt in the skin. This is typically harmless and can be minimised by dividing the daily dose into smaller increments. Long-term safety studies are still limited, so it’s crucial to adhere to recommended dosages and consult with a healthcare professional before starting supplementation. Individuals with pre-existing health conditions should exercise additional caution.

Where can I buy beta-alanine?

It is available as a standalone supplement or as part of pre-workout formulas, typically found in powder or capsule form. You can purchase it at health food stores, sports nutrition shops, and online retailers. Ensure you buy from reputable brands to guarantee product quality and efficacy. Many athletes prefer combining beta-alanine with other supplements such as creatine for synergistic effects, enhancing overall performance and endurance.