Beta Alanine Increases Carnosine Levels to Improve Performance in Endurance Sports

Beta Alanine Increases Carnosine Levels to Improve Performance in Endurance Sports

What is Beta-alanine?

Beta-alanine is a non-essential amino acid. Your body combines beta-alanine with L-histidine to produce carnosine. Carnosine has been shown in studies to improve exercise performance by inhibiting lactic acid, which can build up in muscles during high-intensity workouts and cause fatigue.

Beta-Alanine Benefits for Sports Performance

Beta-alanine is a naturally-occurring amino acid that can help increase endurance and improve muscle recovery. It is one of the most widely consumed amino acid supplements in the world.

In addition to reducing lactic acid build-up, carnosine has antioxidant and immune-enhancing properties. It also appears to improve muscle function in older adults.

How Does Beta-Alanine Improve Endurance?

Beta-alanine boosts endurance by creating large pools of stored carnosine in the muscles. Carnosine inhibits lactic acid which allows your muscles to continue working longer.

Who Should Take Beta-Alanine?

Anyone who does high-intensity exercise on a regular basis is can benefit from taking beta-alanine supplements. Beta-alanine improves muscle function by helping your muscles work longer during high-intensity efforts and may improve recovery times.

Many sports professionals use beta-alanine supplements to improve exercise performance, including athletes in endurance sports like marathon running, cycling, and Iron Man triathlons.

Dosing and When to Take Beta-Alanine for Best Results

Consider taking beta-alanine before, during, and after an intense training session. Salty Beets contains 1 gram per serving of beta-alanine. This allows athletes to drink it multiple times throughout their activity while avoiding the tingling effect that occurs when taking large amounts of beta-alanine. 

Beta-alanine should be taken frequently to allow for carnosine levels to build up in muscles and effectively reduce lactic acid level build up. Studies that show 4+ grams per day/activity may provide optimal results.


Beta-alanine is one of the most popular muscle building and endurance supplements available. It is needed by your body to manufacture carnosine.

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