Strong evidenceamino_acid
Beta-Alanine for Low Stamina
Combines with histidine to form carnosine, an intramuscular pH buffer. Delays acidosis during high-intensity exercise.
How strong is the research?
Strong evidence
Based on a meta-analysis of multiple studies — the highest level of research evidence.
How much to take
3.2–6.4 g
Loading dose for 4-6 weeks to saturate muscle carnosine. May cause harmless tingling (paresthesia).