The Tingles That Extend Your Sets.
Effective Dose
3-5g daily
Onset
Days
Cost
Budget
Cycle
Daily
7 things you need to know
What it does
The acid buffer.
Worth it?
10/10. Proven for muscular endurance.
How much to take
3-5g daily
Price
Cheap (under $15/month)
How fast it works
Builds up over days to weeks
Safety
Safe for most people at recommended doses
What people say
Skin tingles (paresthesia). Sets last longer before the burn.
Amino acid (non-essential)
"Skin tingles (paresthesia). Sets last longer before the burn."
Research backing for this ingredient
Multiple high-quality studies confirm efficacy
55+
Yes
Strong agreement among researchers
"Proven for muscular endurance."
Beta-Alanine builds up Carnosine in your muscles. A buffer that scrubs lactic acid. When your muscles burn during high-rep sets or sprints, that's acid buildup. Carnosine neutralizes it. The famous "tingles" (paresthesia) are harmless. Just beta-alanine activating nerve receptors in your skin.
Products below minimum dose are likely ineffective
When
Any time
How
3-5g daily, can split to reduce tingles
Food
With or without food
Tingles immediate. Performance benefits in 2-4 weeks.
Daily
Continuous use needed to maintain carnosine levels.
Perfect with creatine. Synergizes for strength and endurance.
The tingles (paresthesia) are harmless. Just nerves in skin being activated.
Carnosine levels in muscle can increase 40-80% with consistent use.
Works best for exercises lasting 60 seconds to 4 minutes (high-rep, HIIT).
Add Beta-Alanine to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.