Research
Energy balance
Beta-alanine supplementation (3.2-6.4 g/day for 2-12 weeks) increases muscle carnosine levels and improves performance in high-intensity exercise lasting 30 seconds to 10 minutes.
Take 3.2-6.4g of beta-alanine daily, split into smaller doses (e.g., 0.8-1.6g every 3-4 hours) to avoid tingling. Do this for at least 2-4 weeks (up to 12 weeks for max benefit). This will improve your performance in high-intensity efforts lasting 30 seconds to 10 minutes.
GoodSupportsMEDIUM confidence
Daily supplementation with 3.2–6.4 g (∼65 mg/kg BM) of beta-alanine, for a minimum of 2–4 weeks can increase skeletal muscle carnosine content (~65% above resting levels), improving tolerance for maximal exercise bouts lasting 30 s to 10 min
Why this rating
Supported by systematic reviews, though benefits are small (2-3%) and less clear in well-trained athletes.
Source
Evidence-Based Supplements for the Enhancement of Athletic Performance
Peter Peeling et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2017-0343
narrative_reviewCited 208×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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