Evidence A · Strong
Water-soluble
Chronic (4+ wk)
The rate-limiting amino acid for the synthesis of muscle carnosine — an intracellular buffer that neutralizes the H+ accumulated during high-intensity efforts.
Dose3.2–6.4 g/day
TimingSplit (1.6g per dose)
FoodIndependent
Saturation2–4 weeks
Key points (ISSN Position Stand 2015)
- Greatest efficacy in tasks lasting 1–4 minutes (threshold/technical sprints), but with benefit for peripheral fatigue in endurance.
- The only consistent side effect: paresthesia (tingling). Reduced with split doses (1.6g) or extended-release forms.
- It does not work "on the day" — it requires prior saturation.
- Divided doses (3–4×/day) are essential to avoid paresthesia and optimize absorption.
For ultramarathon
Although the classic effect is in short, intense efforts, in ultras it delays peripheral fatigue on technical climbs, final sprints and threshold sections. It is one of the supplements with the strongest scientific basis for endurance — but it only works with daily, chronic use.
Product in use: Nutricost Beta-Alanine (powder)
Nutricost Beta-Alanine powder (180g, 60 servings, 3g per serving). Unflavored — it can be mixed into water, juice or a pre-workout drink.
- For 3.2 g/day (recommended target): ~1 serving/day → the bottle lasts ~56 days.
- Split to reduce paresthesia: ½ scoop (1.5g) twice a day, or ¼ scoop × 3–4×/day.
- Saturation: 4 weeks for a real impact on performance.