Beta-alanine

Effects

Here are some of the beneficial effects of beta-alanine that boost physical performance.

Increases muscle carnosine levels

Carnosine is a molecule that helps delay lactate buildup in muscles. This is crucial because during high-intensity exercise the body accumulates large amounts of hydrogen ions, leading to muscle fatigue and reduced performance. Carnosine reduces muscle acidity, helping you perform at a higher level for longer. (1, 2)

Delays muscle fatigue

By reducing muscle acidity, beta-alanine allows athletes to perform at high intensities for a longer period. This delay in muscle fatigue is particularly beneficial in activities lasting one to four minutes, ranging from sprints to maximum-effort lifts. That makes beta-alanine ideal for sports that require explosive movements or sustained high-intensity efforts. (3, 4, 5, 6)

Increases training volume and performance

Studies consistently show that beta-alanine supplementation can increase training volume, meaning athletes can reach a higher performance level during training sessions or competitions. This improvement is seen in both aerobic and anaerobic activities. Athletes using beta-alanine can expect improvements in power output, endurance, and overall training volume, which are crucial for long-term athletic development. (7)