Carnosyn beta-alanine (sustained release)

Tier 2 — promising · Performance · Endurance · Muscle endurance

Beta-alanine is the rate-limiting precursor to muscle carnosine, a dipeptide that buffers intramuscular acid during high-intensity exercise. The 2017 BJSM meta-analysis (Saunders et al., 40 studies, 65 exercise protocols, 1,461 participants, PMID 27797728) confirmed a significant overall ergogenic effect (ES 0.18), strongest for exercise lasting 0.5-10 minutes (capacity ES 0.50). The CarnoSyn sustained-release formulation delivers the same carnosine loading as regular beta-alanine powder while eliminating the paresthesia (flushing/tingling) side effect that leads many users to discontinue.…

Dose: 3.2-6.4 g/day of sustained-release beta-alanine in 2-3 divided doses. A minimum 4-week loading phase is required before performance benefits emerge; most studies use 4-6 weeks.