Beta-alanine raises muscle carnosine, which helps in efforts lasting about 1–10 minutes. The face tingles are harmless paresthesia, not a “working” signal. Daily use for weeks matters more than taking it 10 minutes before a PR.
Supplements
Strong evidence
Beta-Alanine
The tingly one that buffers high-rep work.
How to use
3.2–6.4 g daily, split if the tingles annoy you.
Details
- Ingredients
- Beta-alanine
- Benefits
- Muscular buffering, High-intensity capacity
- Dosage
- 3.2–6.4 g daily
- When to take
- Pre-workout
- Side effects
- Harmless tingling (paresthesia). Split doses or use sustained-release.
- Scientific evidence
- Consistent RCTs on efforts in the 1–10 minute range; chronic loading, not acute timing, drives the effect.
- Form
- Powder
- Third-party tested
- Yes
Editorial rating ★ 4.2
Useful for interval and high-rep work. Skip it if you only lift heavy singles.
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