Supplementation
Evidence-based beta-alanine guide: who it works for, effective dose, tingling side effect, and when the cost isn't justified.
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Direct answer: Beta-alanine is a non-essential amino acid that is a precursor to carnosine — a dipeptide found in muscle fibers that functions as an acid buffer, neutralizing part of the H+ produced during intense effort
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Supplementation increases circulating beta-alanine, which increases muscle carnosine over time, which improves tolerance to lactide effort.
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The range consolidated in the evidence:
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Phase Daily dose Division Duration ------------ Initial charge 3,2–6,4 g 2–4 tomadas 8–12 semanas Maintenance 3,2 g 2 tomadas As long as it makes sense Pause — — If you leave the phase that justifies
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Beta-alanine activates skin sensory receptors (MrgprD), causing a tingling sensation on the face, scalp, neck and hands.
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"Beta-alanine is useful for your CrossFit protocol with 2–4 minute WODs. You need to take it every day, for 8–12 weeks, a dose of 3. 2–6. 4 g divided into 2–4 times.
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Beta-Alanine: Dose, Timing and When It’s Not Worth It
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