Beta Alanine is an essential amino acid that plays a key role in the synthesis of carnosine, a substance naturally present in muscles. Carnosine acts as a lactic acid buffer, helping maintain high muscular performance longer during intense training. Thanks to these properties, Beta Alanine has become a popular supplement among athletes, fitness enthusiasts, and people aiming to improve their performance.
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Endurance athletes
runners, cyclists, and swimmers - who take on long, demanding training sessions.
People training high-intensity sports
such as CrossFit, combat sports, football, and team games where repeated anaerobic efforts occur.
Gym trainees.
It supports those who want to increase the intensity and effectiveness of strength training, achieving better results in less time.
Increased muscular performance
It allows you to delay the feeling of fatigue, translating into longer, more intense training. Studies show supplementation with this amino acid can increase time to exhaustion by 20 - 25%.
Supporting energy production
It affects the Krebs cycle, where energy is produced. Better availability of carnosine in muscles improves the use of glucose and fatty acids, leading to more energy during intense efforts.
Better recovery
Improving the body’s buffering capacity promotes faster removal of lactic acid after effort, accelerating muscle recovery.
Support for aerobic and anaerobic capacity
Beta Alanine contributes to better functioning of the aerobic and anaerobic systems, crucial in disciplines requiring both great strength and endurance.
Before training: to increase performance and energy during effort.
After training: to support recovery and increase the lactic acid buffer in muscles.
During the day: to maintain a steady level of carnosine in the body.
Recommended dosage: 4–6 g daily—divide into several smaller servings (e.g., 1.5–2 g, 3–4 times per day) to minimize paraesthesia (tingling).
Thanks to properties that benefit both long-distance training and intense sessions, Beta Alanine is an important element of every athlete’s supplementation strategy.
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