Beta Alanine Powder

Beta-alanine is a non-essential amino acid that the body produces and is also found in animal products.

Its primary role is to help produce carnosine, a molecule stored in muscles that buffers against lactic acid buildup during high-intensity exercise.

By increasing carnosine levels, beta-alanine supplementation can improve exercise performance, particularly in activities lasting between 1 and 10 minutes, by delaying fatigue and increasing muscular endurance.

The typical recommended daily dosage of beta-alanine is between 2 and 5 grams.

To maximise muscle carnosine stores, many experts suggest a daily intake of 3.2 to 6.4 grams for at least 2-4 weeks.

It's often advised to split this daily dose into 2-4 smaller servings throughout the day to minimize the common side effect of paresthesia, a harmless tingling sensation of the skin.

For beginners, starting with a lower dose of 1-2 grams per day, split into two servings, can help assess tolerance before gradually increasing the dosage.

Consistency is key, as beta-alanine needs to be taken daily to build up carnosine levels in the muscles and achieve its performance-enhancing benefits over time.

The most commonly reported side effect of beta-alanine supplementation is paresthesia, a harmless and temporary tingling or prickling sensation of the skin, often felt in the face, neck, hands, or chest.

This sensation typically occurs with higher single doses (above 800mg) and usually subsides within 20-60 minutes.