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BA
Performance
Beta-Alanine
Raises muscle carnosine; paresthesia is common without divided dosing.
What it is
Beta-alanine improves buffering capacity in high-intensity efforts; requires loading for weeks.
How it works
Precursor to carnosine synthesis, increasing intramuscular buffering capacity.
What the evidence says
Moderate evidence for performance in certain high-intensity contexts; sport-demand dependent.
Safety Notes
- Paresthesia is common and dose-dependent; manageable with divided dosing.
- Not recommended during pregnancy or while breastfeeding.