Beta-Alanine

Tier 2 — promising · Endurance · High-intensity

Helps you train harder during high-intensity exercise by buffering lactic acid buildup in muscles, delaying fatigue. Meta-analyses of 40+ trials confirm it meaningfully improves endurance and time-to-exhaustion for efforts lasting 1–10 minutes. Has little effect on raw strength. Causes a harmless skin tingling (paresthesia) in some people; splitting doses reduces this.

Dose: 3.2–6.4 g/day in divided doses; 4–8 wks of daily loading needed to saturate muscle carnosine