Endurance

Beta-Alanine

Also known as: CarnoSyn

Buffers acid build-up so you grind out more reps and squeeze more time-to-failure.

Clinical dose
3.2–6.4 g/day for 4+ weeks (loads carnosine 42–66%)
Typical label dose
3.2–5 g
Category
Endurance
  • Endurance
  • Work Capacity
  • Less Soreness

What it is & how it works

Raises muscle carnosine, which buffers H+ ions during high-rep / 1–4 min efforts.

Dosage

The clinically studied dose is 3.2–6.4 g/day for 4+ weeks (loads carnosine 42–66%).On labels you'll typically see 3.2–5 g.

What the research shows

Loads muscle carnosine to buffer acid, the tingly ingredient that lets you grind out an extra 1–2 reps on 1–4 minute efforts.

Studies & citations

Formulas it appears in

  • Pre-Workout
  • Stim Pre-Workout
  • Non-Stim Pre
  • Intra-Workout

Almost every pre-workout (causes the famous tingles)

Categories

Beta-Alanine FAQ

What is Beta-Alanine?

Buffers acid build-up so you grind out more reps and squeeze more time-to-failure.

How much Beta-Alanine should I take per day?

The clinically studied dose is 3.2–6.4 g/day for 4+ weeks (loads carnosine 42–66%).

What does Beta-Alanine do?

Loads muscle carnosine to buffer acid, the tingly ingredient that lets you grind out an extra 1–2 reps on 1–4 minute efforts.

What is Beta-Alanine found in?

Almost every pre-workout (causes the famous tingles)

Related Endurance ingredients

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Educational information only, not medical advice, doses reflect published research. Check with a healthcare professional before starting any supplement.