Compound or practice · Supplement
Beta-Alanine
Buffers the acid burn of 1–4 minute efforts — one of the better-supported performance supplements, tingle and all.
- Overall grade
- Grade A
- Last revised
- 2
- graded outcomes
- 0
- references listed
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
1 at grade A · 1 at grade D — 2 graded rows
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- High-intensity performance (1–4 min)Evidence grade A
Meta-analytic support
Smallhigh
- Single sprint / max strengthEvidence grade D
Wrong energy system
Trivialhigh
What is uncertain
Read off the same rows as above. Nothing here is added that the entry does not itself record.
- Thin evidence: Single sprint / max strength (grade D).
Interactions
Documented pairings with supplements and medicines. A medicine on this list is a conversation for whoever prescribes it.
CreatineWorks together
Complementary energy systems — a common effective stack.
L-CitrullineWorks together
The evidence-backed core of a pre-workout.
The evidence in words
What it is
Beta-alanine is a non-essential amino acid that is the rate-limiting precursor to carnosine, an intramuscular buffer. Supplementing raises muscle carnosine over weeks.
How it works
Carnosine soaks up hydrogen ions produced during high-intensity effort, delaying the pH drop that causes fatigue in sustained hard bouts. The benefit is specific to efforts roughly 1–4 minutes long.
What the evidence shows
Meta-analyses support a small but reliable performance improvement in high-intensity exercise in the 1–4 minute window; it does little for single short sprints or long endurance. It works by accumulation, so a daily loading period matters more than pre-workout timing. The harmless paresthesia (skin tingling) is dose-related and split-dosing reduces it.
How to use it
3.2–6.4 g/day, split into smaller doses to limit tingling, for at least 2–4 weeks to load muscle carnosine. Timing within the day is irrelevant; total daily intake and consistency are what count.
Safety & interactions
Safe; the only common effect is transient skin tingling. Splitting doses or using sustained-release forms minimizes it. Creatine — Complementary energy systems — a common effective stack. L-Citrulline — The evidence-backed core of a pre-workout.
Bottom line
Legit for repeated hard efforts of ~1–4 minutes. Take 3.2–6.4 g/day split, load for a few weeks, and ignore the tingle.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Loading
- 3.2–6.4 g/day split, 2–4+ weeks.
Goes with
- CreatineComplementary energy systems — a common effective stack.Evidence grade A
- L-CitrullineThe evidence-backed core of a pre-workout.Evidence grade B
Related reading
Entries that share this one's tags or conditions.
- Beta-Alanine for High-intensity performance (1–4 min)Evidence grade A — Meta-analytic supportEvidence grade A
- Beta-Alanine for Single sprint / max strengthEvidence grade D — Wrong energy systemEvidence grade D
- Beta-Alanine: dosage and how to take it3.2–6.4 g/day split, 2–4+ weeks.Evidence grade A
- Beta-Alanine: side effects, safety & interactionsSafe; the only common effect is transient skin tingling. Splitting doses or using sustained-release forms minimizes it.Evidence grade A
Sources
This entry lists no references of its own.
Last revised . A grade is this entry's reading of the evidence, not medical advice.