Beta-Alanine

What It Is:
A non-essential amino acid that raises carnosine levels in your muscles, buffering acid buildup during intense exercise. Translation: it helps delay fatigue during high-intensity work.

What It’s Used For:

• Improves muscular endurance (HIIT, CrossFit, high-rep lifting)

• Supports performance during sustained effort

• Reduces muscle acidity = more reps before failure

Typical Dose:

• 3.2–6.4 g per day, every day (not just pre-workout)

• Split into 2–3 smaller doses to avoid tingling (paresthesia)

Side Effects:

• Tingling or “pins and needles” in face/hands — harmless but common

• Can cause mild flushing at high doses

Why It’s Rated 4/5:
Strong research backing for endurance and fatigue delay. Great support ingredient — not an instant performance boost like caffeine or creatine, but proven to work with consistency.