Beta-Alanine: A guide to optimizing sports performance

Beta-alanine is a non-essential amino acid known for its effects on endurance and the reduction of muscle fatigue. It is particularly popular with athletes in high-intensity sports.

1. What is beta-alanine?

Beta-alanine helps increase carnosine levels in muscles. Carnosine acts as a buffer against muscle acidity, helping to delay fatigue during intense effort.

2. The benefits of beta-alanine

• Improved muscular endurance: Helps maintain effort longer during intense exercise.
• Fatigue reduction: By delaying lactic acid accumulation, it helps prolong performance.
• Anti-oxidant effect: Beta-alanine protects cells against oxidative stress.

3. Recommended dosage

Dosages range from 2 to 5 grams per day. To avoid side effects (such as tingling), we recommend dividing the dose into several doses throughout the day.

4. Side effects and precautions

The main side effect of beta-alanine is paresthesia, a temporary tingling sensation in the skin. This effect is benign but can be unpleasant for some, especially at high doses. By taking lower doses and spacing them out, this effect can be mitigated.