supplement · Tracked item
Beta-alanine
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
3 recommendations across 3 experts · 3 episodes
3 endorse
0 nuanced
0 avoid
Who's on the record
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Beta-alanine (2-5 g/day) supports performance in 60-240 second efforts (interval cardio, 8-15 rep weights), reduces fatigue.
“beta alanine
HL▶ 1:43:50Dosage2-5 g/dayCaveatsCheck with a doctorCertaintyexplicitrecommendation -
In a protocol
Stack 3g beta-alanine with creatine to enhance muscle buffering and extend high-intensity capacity.
“Three grams of beta alanine with creatine
TH▶ 27:00Dosage3g beta-alanineCertaintyexplicitrecommendation -
In a protocol
Beta-alanine improves high-intensity exercise performance lasting 1–10 minutes, including higher-rep resistance training.
“improving performance in high intensity or maximal exercise that lasts about one to 10 minutes
TD▶ 32:30Dosage3.2–6.4 g/day; consistent daily dosing more important than timingCaveatsParesthesia (skin tingling), harmless; mild GI distressCertaintyexplicitrecommendation