What is Beta-Alanine and how does it work?
Beta-alanine is a naturally occurring amino acid found in everyday foods such as meat, eggs, and fish, and it’s also made in small amounts by the body. Its main recognised role in sports nutrition is through supporting increased muscle carnosine levels over time.
Carnosine is a naturally present compound in muscle tissue, acting as an intracellular pH buffer. Research has shown that higher muscle carnosine concentrations are associated with improved capacity to handle high-intensity efforts.4
Why athletes choose Beta-Alanine:
- Supports high-intensity training: Helps during sprints, repeated-effort exercise, and heavy sets.
- Scientifically backed: Multiple studies for its role in exercise capacity and performance outcomes.3
- Popular pre-workout ingredients: Well-established as a common pre-workout ingredient, often paired with other nutrients such as creatine, caffeine, and L-citrulline.
- Flexible use: Works on both training and rest days.
How it helps performance?
- Endurance capacity: Research shows beta-alanine supplementation increases muscle carnosine, which plays a role in exercise lasting 60-240 seconds and repeated sprint-type efforts.2
- Exercise output: Studies report benefits in maintaining muscle performance during repeated or prolonged sessions.
- In recovery context: By influencing muscle biochemistry during exercise, beta-alanine has been investigated for its potential role in post-exercise recovery processes.
The famous tingling sensation – is it normal?
Yes! A temporary tingling feeling (known as paraesthesia) can occur in areas like the face, arms, or fingers shortly after taking beta-alanine. It is harmless and varies in intensity depending on the amount taken. It usually fades within minutes and is caused by interaction with skin nerve receptors, not histamine, as is often misinterpreted.
Some enjoy it as a “kick” before training, while others prefer to spread their daily intake to reduce the effect.
How much should I take?
- Daily intake matters: Beta-Alanine works by building up muscle carnosine over time, rather than providing a single-use effect.
- Research-supported dose: 2–6 g per day for at least 4 weeks to see measurable increases in muscle carnosine levels.2
- Timing: Can be taken on training and rest days alike.
When should I take it?
- Before exercise: Many choose to take it 15–30 min before training, but timing is flexible as long as daily intake is consistent.
- During exercise: Not typically used for mid-session fuelling, but can be included in some long-event or endurance products.
- Post-exercise: Perfectly fine to take after training, as the benefit comes from total daily intake rather than exact timing.
When will you notice results?
- Immediate: Tingling can occur after the first dose (safe and temporary).
- Performance outcomes: Studies suggest benefits generally appear after 2–4 weeks of daily supplementation, with greater improvements observed after 8–12 weeks of consistent intake3.
Key takeaways
- Best suited for high-intensity and repeated-effort sports.
- Research supports its role as a reliable and well-tolerated sport nutrition ingredient.
- Works well with other evidence-based nutrients in pre-workout formulas such as creatine, caffeine, and L-citrulline.
Our gels [link to product page] deliver 500mg of Beta-Alanine per serving, making it easy to support your daily performance routine.
References
International society of sports nutrition position stand: Beta-Alanine / PubMed Central National Library of Medicine – Read more
Association of High-Density Lipoprotein Cholesterol Phenotypes with the Risk of Cardiovascular Disease and Mortality: A Cohort Study in Korea / PubMed Central National Library of Medicine – Read more
Beta-Alanine / Examine Evidence based article – Read more
Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults / Frontiers Original Research article – Read more
