Beta-Alanine
Amino acid that increases muscle carnosine levels, delaying fatigue during high-intensity exercise.
What is it for?
💡 Absorption: Splitting into 2-3 doses reduces tingling. Not necessary to take pre-workout.
⚠️ Caution: Tingling (paresthesia) is harmless and temporary. Safe long-term.
Recommended doses
Range: 2000 – 6400 mg
ISSN: 3.2-6.4g/day. Split into 2-3 doses to reduce tingling
Interactions with other supplements
Ideal combination for sports performance. Creatine for strength, beta-alanine for endurance.
📚 Scientific references (3)▼
Revision sistematica confirmando eficacia para capacidad de ejercicio. Parestesia es el unico efecto secundario comun.
Posicion oficial del ISSN. 3.2-6.4g/dia mejora rendimiento en ejercicios de 1-4 minutos. Segura a largo plazo.
Meta-analisis. Beta-alanina mejora rendimiento deportivo significativamente especialmente en esfuerzos de 60-240 segundos.
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