Beta-alanine is a non-essential amino acid that serves as a precursor to carnosine, a dipeptide stored in skeletal muscle. Carnosine plays a key role in buffering hydrogen ions, which accumulate during high-intensity exercise and contribute to muscle fatigue.
Supplementing with beta-alanine increases intramuscular carnosine concentrations, helping athletes delay fatigue during activities involving explosive or repeated sprints, like HIIT or weightlifting.
Its benefits are most noticeable in efforts lasting between 1 to 4 minutes, where muscle acidity rises quickly. Beta-alanine is widely used in pre-workouts and endurance supplements.
Synonyms:
None widely used
Benefits:
- Enhances muscular endurance
- Buffers lactic acid buildup
- Delays muscle fatigue
- May improve high-intensity performance
Sources:
Synthesized in the body; available as a supplement in powder or capsule form
Observations:
- Often causes a harmless tingling sensation (paresthesia) when taken in large doses.
- Frequently combined with creatine in performance supplements.
Areas of Study Related:
Exercise physiology, Sports nutrition, Biochemistry