Beta-Alanine
Raises muscle carnosine, buffering acid during high-intensity exercise lasting 1–4 minutes; causes transient paresthesia (tingling) at higher doses.
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4–6 g/day for ≥4 weeks significantly augments muscle carnosine (intracellular pH buffer) & improves exercise lasting 1–4 min; no benefit for efforts <60 s.
Significant overall effect size (ES = 0.18, 95% CI 0.08–0.28); greatest benefit for exercise in 1–10 min duration window.
Stacks containing Beta-Alanine
Public community stacks that include this ingredient.
Your personalized stack
Built from your goals & the supplement evidence library. You can edit doses & timing.
Drug-Test Safe Performance Base
Supports training without grey-area or banned ingredients.
Pre-Workout Performance Stack
Targets acute performance via nitric oxide support, buffering capacity, & central drive.
Your personalized stack
Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.
Your personalized stack
Built from your goals & the supplement evidence library. You can edit doses & timing.
Caffeine-Sensitive Endurance Base
Supports aerobic performance & fatigue resistance without stimulant load.
Endurance Base (Caffeine-Free)
Supports aerobic capacity & fatigue resistance without stimulants.