Beta-alanine is a non-essential amino acid that combines with histidine to form carnosine, which helps buffer acid in muscles during high-intensity exercise.
Synonyms: None commonly used.
Benefits:
- Delays muscle fatigue during intense workouts.
- Improves exercise performance, especially in high-intensity, short-duration activities.
- May increase muscle endurance over time.
Sources: Found in pre-workout supplements, carnosine-rich foods like meat and fish, and standalone beta-alanine supplements.
Notes: Excessive consumption may cause paresthesia (tingling sensation), but this is harmless. Recommended dose: 2-5 grams daily.
References: Study on beta-alanine and exercise performance.