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Beta-alanine delays muscular fatigue*

Beta-alanine is a non-essential amino acid that increases the level of L-carnosine in the muscles. Carnosine helps muscles soak up excess hydrogen ions released during high-intensity exercise such as weightlifting or sprinting. This helps delay muscular fatigue and can increase total work done by extending muscular endurance. 

Beta-alanine typically produces a prickling or tingling sensation in your hands and feet. The threshold to feel the paresthesia (prickling) sensation is about 1.6g. Over time you may build a tolerance to this sensation.*

Timing and Ideal Use: Like creatine, timing your intake of beta-alanine is not critical. The studied doses are 3.6-6.2 grams daily, which translates into about 2g taken 2-3 times daily. At this usage rate, it takes about a month to reach muscle concentration levels that result in  clinically significant performance results.* 
 

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