what does beta alanine do

Beta-alanine is a non-essential amino acid that is used to make other chemicals in the body, including carnosine, which helps improve exercise performance. Carnosine is stored in the muscles and helps reduce acid accumulation during exercise, which can reduce fatigue and lead to better athletic performance. Beta-alanine supplements have been shown to slightly increase the amount of time an athlete can perform high-intensity exercises, such as weight lifting and sprinting, before getting exhausted. Beta-alanine improves high-intensity exercise performance in events lasting 1-10 minutes, such as 400-1500 meter running and 100-400 meter swimming. However, it does not increase muscle strength or aerobic endurance. Large doses of beta-alanine may cause a tingling feeling called paresthesia, which can be avoided by taking a smaller dose or using an extended-release formulation. It is important to note that the studies on beta-alanine have been small and the results inconclusive, and the benefits of taking beta-alanine supplements are not yet fully understood. Therefore, it is recommended to talk to a doctor before taking beta-alanine supplements.