Carnosyn beta-alanine (sustained release)
What it is
The sustained-release form of beta-alanine eliminates the paresthesia (skin tingling) side effect while providing the same muscle carnosine loading. ISSN confirms beta-alanine improves exercise capacity in efforts lasting 1–10 minutes. The Saunders et al. 2017 BJSM meta-analysis (40 trials) confirmed significant performance benefits, especially in efforts of 30 s to 10 min. Requires 4–6 weeks of daily loading to saturate muscle carnosine stores.
Dose
3.2–6.4 g/day sustained-release beta-alanine in divided doses; 4–6 week loading phase required
Time of day & tips
The sustained-release form avoids the tingling sensation of regular beta-alanine. Split into 2–3 doses per day. Do not expect immediate effects — carnosine loading takes 4–6 weeks. Stacks well with creatine.
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