Beta-alanine

Solid evidence for improving performance in the 1–4 minute high-intensity window. The tingling (paraesthesia) is harmless but noticeable.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

ISSN position stand supports its ergogenic role. Meta-analyses show 2–3% performance improvement in exercise bouts of 60–240 seconds. Effects on longer or shorter efforts are minimal.

• Increases intramuscular carnosine stores
• Buffers muscle acidosis during high-intensity effort
• ISSN-endorsed ergogenic aid

3.2–6.4 g/day in divided doses (0.8–1.6 g per dose to reduce tingling). Loading period of 2–4 weeks required.

• Paraesthesia (tingling)
• Mild GI upset at high single doses

Paraesthesia is dose-dependent and harmless but can be alarming. No serious safety signals up to 6.4 g/day for 24 weeks.

Benefits are specific to the 1–4 min time domain. Chronic loading is required (2–4 weeks). Less useful for pure strength or ultra-endurance.

• Muscle55
• Energy50
• Recovery35