What does beta-alanine do for performance?

Beta-alanine increases muscle carnosine, which buffers hydrogen ions during high-intensity exercise. This extends time to fatigue for efforts of 1-4 minutes with a moderate effect size of roughly 2-3% performance improvement.

What causes the tingling from beta-alanine?

Paresthesia (skin tingling/flushing) is a harmless side effect of large beta-alanine doses. It can be minimized by splitting into smaller doses of 0.8-1.6g taken throughout the day or using sustained-release formulations.

How long until carnosine loading is complete?

Carnosine stores increase by 40-60% over 4-6 weeks of consistent supplementation. Maximal saturation takes 10-12 weeks. Effects persist for several weeks after stopping supplementation.

Beta-Alanine Dose and Carnosine Loading Calculator

Calculate beta-alanine dosing: 3.2-6.4g/day split into multiple doses to minimize paresthesia and maximize carnosine loading.

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Frequently Asked Questions

What does beta-alanine do for performance?

What causes the tingling from beta-alanine?

How long until carnosine loading is complete?