Beta-Alanine (CarnoSyn)
Muscular endurance · anaerobic capacity
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What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that, once consumed, combines with histidine to form carnosine, a dipeptide stored in skeletal muscle. Carnosine buffers hydrogen ion accumulation during high-intensity exercise, delaying the muscular acidity that limits anaerobic performance. Meta-analyses consistently show meaningful improvements in exercise capacity during efforts lasting 60 seconds to 4 minutes, sprints, CrossFit-style workouts, HIIT, and many team sports. Loading takes 2-4 weeks of consistent supplementation at 3.2-6.4 g per day, ideally split into smaller doses to minimize the characteristic harmless tingling sensation (paresthesia). CarnoSyn is the patented, research-grade form.
Builds muscle carnosine, buffering acidity during high-intensity efforts. Most effective for 60-second to 4-minute exertion ranges.
Natural food sources
Where possible, get Beta-Alanine from whole foods first. Common dietary sources include:
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