FitorexBeta-alanine
A real benefit in the high-intensity range of 1–4 minutes.
What it is for
Endurance in intense efforts of 1–4 min (muscle buffering).
How it works
It raises muscle carnosine, which buffers H+ ions and delays the drop in pH during intense effort.
Dosing
3.2–6.4 g/day split into servings of ≤1.6 g. The effect accumulates after 2–4 weeks.
When to take it
Any time; it accumulates in the muscle. Splitting the dose reduces the tingling.
Safety
Safe. The paraesthesia (tingling) is harmless.
Side effects
Transient skin tingling; avoided with divided doses or sustained-release forms.
Interactions
A theoretical synergy with creatine.
Contraindications
None relevant in healthy people.
Who it has been studied in
More useful in glycolytic sports (400–1500 m, CrossFit, long sets).
Frequently asked
Is the tingling dangerous?
No, it is harmless and passing.
- Evidence tier
- B
- Quality
- Moderate-high
- Studies
- Dozens of RCTs, meta-analyses
- Consensus
- The ISSN recognises a benefit within its range
- Controversy
- Of little use outside the high-intensity range
- Reviewed
- 2023
Strength of evidence out of 5.