Evidence brief · Supplement
Beta-Alanine for High-intensity performance (1–4 min)
Evidence grade A — Meta-analytic support
- Overall grade
- Grade A
- Last revised
- 1
- graded outcome
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
1 at grade A — 1 graded row
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
The evidence in words
The verdict
For high-intensity performance (1–4 min), Beta-Alanine earns evidence grade A (small effect, high consistency) — there is real evidence here. Meta-analytic support
How it might work
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.
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 & cautions
Safe; the only common effect is transient skin tingling. Splitting doses or using sustained-release forms minimizes it.
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
- Beta-AlanineRead the full Beta-Alanine monographEvidence grade A
Related reading
Entries that share this one's tags or conditions.
- 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
- Agmatine for Exercise performanceEvidence grade D — No real human dataEvidence grade D
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.