In the past several years, athletes at the highest level of their sports have turned to beta-alanine as an irreplaceable tool in their daily routine to optimize performance.* As research on beta-alanine continues to grow and the number of personal testimonials increases, news of the “secret ingredient” in elite nutrition regimens has trickled down through all levels of sport and training.  

In fact, in 2018, the International Olympic Committee, in its consensus statement on dietary supplements and the high-performance athlete, listed beta-alanine as one of the supplements that can directly improve sports performance.¹  

What is beta-alanine?  

Beta-alanine is an amino acid that promotes and maintains muscle endurance and output, supports muscle capacity, and fights muscle fatigue – thereby benefiting athletic performance.*   

Because increased acidity is a major contributor to muscle fatigue, the presence of carnosine helps maintain a normal pH in muscles by buffering the hydrogen ions created when muscles generate energy.  

However, carnosine is poorly absorbed and tends to be lower in females and in individuals who limit animal protein in their diet. This is where beta-alanine comes in – it is required to create carnosine in the body; therefore, supplementing with beta-alanine can boost carnosine levels.*   

Beta-alanine, when provided in a non-sustained-release form, can cause a tingling sensation – called paresthesia – which is not dangerous but is uncomfortable and can make it hard for an athlete to consume an adequate amount to promote carnosine levels. 

To prevent this side effect, the research and development team at Thorne created a tableted supplement that provides Beta Alanine-SR in a sustained-release formula that research has shown minimizes or eliminates the tingling sensation.²  

How much beta-alanine should I take?  

Sports scientists have long recommended a beta-alanine dose of 3.2 g per day (equivalent to two tablets of Beta Alanine-SR twice daily) for a minimum of 28 days to enhance performance and training.*  

Prior to the availability of the sustained-release form of beta-alanine, many athletes were unable to consume more than 3.2 g per day without experiencing tingling. But with the use of sustained-release beta-alanine, athletes have been able to take an average of 6.4 g per day (equivalent to four servings of Beta Alanine-SR).  

This ability to double the beta-alanine dose per day has allowed elite athletes to acquire higher muscle carnosine retention than was observed at the 3.2 g per day usage after 28 days.³  

This higher dose protocol was put to the test in the field to assess the impact on the performance of trained cyclists. Following a loading phase protocol, the cyclists took a daily average of 6.4 g of beta-alanine over 28 days, before reducing to a maintenance dose of 1.2 g per day. At the end of 28 days, the supplemented group had a 9.9% increase in training intensity and a 14.9% increase in training endurance.⁴  

How much beta-alanine is too much? 

For most healthy adults, beta-alanine is considered safe at doses of about 2-6 g daily, with research on athletic performance commonly using a standardized beta-alanine dose per day of 3.2-6.4 g.  

Extremely high chronic intakes above these amounts have not been well studied. Regularly exceeding recommended doses is generally unnecessary and may place extra stress on the body without added performance benefit.  

When should you take beta-alanine?  

It is important to note that beta-alanine is best taken daily regardless of training schedule. Because beta-alanine works by increasing muscle concentrations of carnosine.  

People asking when to take beta-alanine often are wondering if they should take beta-alanine before or after workouts, but it actually does not need to be taken around a training session to produce results. This timing flexibility allows athletes to choose a one-size-fits-one protocol that best fits their needs and schedule.  

Typical beta-alanine dosage and timing 

For elite, professional athletes and high-intensity training programs 

Goal: Average four tablets of Beta Alanine-SR (3.2 g) a day for 28 days  

Suggested use  

• Off days: two tablets in the morning; two tablets in the afternoon  
• Training days: two tablets pre-workout; two tablets post-workout  

Alternate suggested use  

• Off days: one tablet in the morning; one tablet in the afternoon  
• Training days: two tablets in the morning (can adjust to evening if training in the morning) or two tablets pre-workout, two tablets post-workout  

For recreational athletes and everyday performance 

Goal: Average two tablets of Beta Alanine-SR (1.6 g) a day for 28 days   

• Off days: one tablet in the morning; one tablet in the afternoon  
• Training days: one tablet pre-workout; one tablet post-workout  

• Off days: one tablet in the morning or afternoon  
• Training days: one tablet in the morning (can adjust to evening if training in the morning), or one tablet pre-workout, one tablet post-workout  

NSF Certified for Sport^®  

Because every athlete needs to know that his or her supplements are trustworthy and compliant, every batch of an NSF Certified for Sport® product is tested for compliance with label claims and to ensure the absence of nearly 300 substances banned by major athletic organizations, including stimulants, narcotics, steroids, diuretics, beta-2 agonists, and masking agents.  

FAQs about beta-alanine and Thorne Beta Alanine-SR 

What is beta-alanine and how does it support athletic performance?  

Beta-alanine is an amino acid that promotes muscle endurance and output, supports muscle capacity, and fights muscle fatigue by helping the body create carnosine, which buffers acidity in muscles during exercise.*  

What causes the tingling sensation from beta-alanine?  

Non-sustained-release forms of beta-alanine can cause paresthesia, a tingling sensation that is not dangerous but can be uncomfortable. Thorne Beta Alanine-SR uses a sustained-release formula that minimizes or eliminates this side effect.  

Does beta-alanine need to be taken around workout times?  

No, beta-alanine works by enabling the body to produce carnosine and does not need to be taken around a training session to produce results, allowing athletes to choose a protocol that fits their schedule.  

How long does it take to see performance benefits from beta-alanine?  

Research has shown that a loading phase protocol (6.4 g per day) of at least 28 days is recommended to increase muscle carnosine levels, with one study showing trained cyclists experienced a 9.9% increase in training intensity and 14.9% increase in training endurance after 28 days of supplementation.* Each person’s needs are different, so it is always best to consult with a health-care or performance professional.⁴  

Who might have lower carnosine levels and benefit more from beta-alanine?  

Carnosine tends to be lower in females and in individuals who limit animal protein in their diet, making beta-alanine supplementation particularly beneficial for these populations.    

Source: Thorne