How do you measure performance?

Scientific studies prove that beta-alanine increases the working capacity of muscles, helping you build more muscle, faster – IF you take at least 90 grams over a 28-day period.

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Proper Dosing Strategies

Beta-alanine 101: Just the Facts

  • Build Muscle Faster:
    Beta-alanine is proven to build more muscle, faster by extending endurance, expediting recovery and enhancing mental focus.
  • 90/28:
    To reap the muscle-building benefits of beta-alanine, athletes must load the scientifically proven dosage threshold – at least 90 grams over a 28-day period (an average of 3.2 grams per day).
  • Step It Up: 179/28
    Studies prove that increasing beta-alanine intake to 179 grams over 28 days (an average of 6.4 grams per day) can significantly amplify muscle performance.
  • Take It Every Day:
    To achieve peak performance, beta-alanine should be taken every day – not just on workout days.
  • Stack It:
    CarnoSyn® beta-alanine can be stacked, whether through a pre-workout, post-workout or stand-alone product, or as a combination to equal or exceed an average of 3.2-6.4 grams total per day. See Example Proper Dosing Strategies.
  • SR CarnoSyn® for Higher Dosing:
    SR CarnoSyn® sustained release beta-alanine is a patented delivery system that allows athletes to consume higher single doses to shorten loading time and reach peak performance benefits faster.

The Simple Secret to Peak Performance

As an athlete, you know the importance of planning and routine. Your workouts, diet and supplement intake are meticulously scripted with a goal in mind. But you may be missing a key ingredient – the proper daily dose of beta-alanine. Check out this infographic to learn how much beta-alanine is required to achieve peak performance, and how and when to properly stack beta-alanine for proven results.

Peak performance isn’t some mythical zone that a chosen few athletes achieve. Achieving peak performance is simple – if you know the formula.

The Science is Clear

Numerous scientific studies prove that properly loading beta-alanine boosts muscle building and performance. A leading ingredient in sports nutrition formulations, beta-alanine supports the synthesis of muscle carnosine – which acts as a buffer against lactic acid, delaying the onset of muscle fatigue and failure. Elevated levels of muscle carnosine can extend endurance, speed recovery, build muscle strength, sharpen focus and enhance peak performance capabilities. Studies show that athletes who loaded at least 90 grams of beta-alanine over 28 days saw marked improvement in performance, and those who stepped up their intake to 179 grams over the same period significantly amplified their results.

Scientific Study:
34% Increase in Training Performance

A 2012 study proved that beta-alanine loading significantly improved high-intensity training performance and capacity due to expedited muscle recovery in amateur soccer players during in-season training sessions.

Seventeen players were allocated to either a placebo or beta-alanine supplementation group, and performed the YoYo Intermittent Recovery Test on two separate occasions – pre- and post-12 weeks of supplementation during a competitive season. Specifically, players were supplemented from early to mid-season or mid to end of the season. After 12 weeks, the beta-alanine group saw a 34.3% increase in performance from the baseline – compared to a negative 7.3% performance score for the placebo group. Researchers concluded that 12 weeks of beta-alanine supplementation improved YoYo Intermittent Recovery test performance, likely due to an increased muscle buffering capacity resulting in an attenuation of the reduction in intracellular pH during high-intensity intermittent exercise.

Learn about additional scientific studies here.

Scientific Study:
179.2g Load of Beta-alanine Boosts Training Intensity and Endurance

In a 2016 study, a 28-day, 179.2-gram load of beta-alanine resulted in significant increases in both training intensity (9.9% increase) and training endurance (14.9% increase) in endurance-trained male cyclists.

Fourteen trained cyclists participated in this placebo-controlled, double-blind study. Subjects performed a supramaximal cycling test to exhaustion, and a 4 and 10-km Time Trial (TT) and 4 × 1-km sprints at three time points: before and after 28 days of supplementation loading (6.4 grams per day) with Beta-alanine or a placebo, and after a 5-wk supervised, SIT program performed twice weekly (repeated 1-km cycling sprints) while maintaining supplementation with beta-alanine (1.2 grams per day) or a placebo. The study findings indicate that Beta-alanine supplementation enhances training intensity during SIT, and provides additional benefits to exhaustive supramaximal cycling compared with SIT alone.

Learn about additional scientific studies here.