{"id":511166,"date":"2023-11-24T14:19:18","date_gmt":"2023-11-24T13:19:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=511166"},"modified":"2025-08-07T07:34:03","modified_gmt":"2025-08-07T05:34:03","slug":"beta-alanine-and-its-use-in-sports","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/","title":{"rendered":"Beta-Alanine Improves Athletic Performance. How to Take It and Avoid Tingling?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#What_is_beta-alanine\" title=\"What is beta-alanine?\">What is beta-alanine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#How_does_beta-alanine_work\" title=\"How does beta-alanine work?\">How does beta-alanine work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#What_effects_does_beta-alanine_have\" title=\"What effects does beta-alanine have?\">What effects does beta-alanine have?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#How_to_take_beta-alanine\" title=\"How to take beta-alanine?\">How to take beta-alanine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#Side_effects_of_beta-alanine\" title=\"Side effects of beta-alanine\">Side effects of beta-alanine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you wondering which supplement can help you get more reps out of your workout and train longer at a higher intensity overall? If so, you&#8217;ve come to the right place. Today&#8217;s article will reveal <strong>everything you need to know about beta-alanine.<\/strong> This wildly popular supplement is often included in complex pre-workouts due to its properties, but it also offers a number of benefits on its own for strength and endurance athletes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;ve ever done a<strong> pre-workout<\/strong> and suddenly felt a <strong>tingling<\/strong> sensation all over your body, perhaps you were scared that it was some kind of allergic reaction. This was, however, an accompanying and harmless manifestation of beta-alanine. For some it is unpleasant, for others it gets them pumped up for a workout. However, beta-alanine itself is not a stimulant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read about the effect of beta-alanine in these specific areas:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#delays-muscle-fatigue\" style=\"border-radius:0px\">Delays muscle fatigue<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Sports performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#antioxidant-effects\" style=\"border-radius:0px\">Antioxidant effects<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#health\" style=\"border-radius:0px\">Health<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_beta-alanine\"><\/span>What is beta-alanine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-alanine<\/a> is a non-essential <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acid<\/a>. Therefore, it does not necessarily have to be taken in through the diet, unlike essential amino acids. However, it has a number of benefits for you. The synthesis itself takes place in the liver and at the same time it is obtained through the diet, for example from meat or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fish<\/a>. Unlike other amino acids, it does not form proteins in the body. When combined with histidine, <strong>beta-alanine produces<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/l-carnosine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>carnosine<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>which is involved in maintaining the acid-base balance<\/strong> of your body. This is the state in which you have the right level of concentration of acids and bases in your body, which is also known as pH. Thus, it can reduce the level of muscle acidification by binding to hydrogen ions H +, which are formed together with lactic acid during intense sports activity. Without sufficient amounts of beta-alanine, it would be impossible for carnosine to be formed.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering what function other amino acids have in the body, you can find out everything in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Amino Acids: Classification, Function in the Body, Effect on Athletic Performance and the Best Sources.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg\" alt=\"What are the effects of beta-alanine?\" class=\"wp-image-509492\" title=\"What are the effects of beta-alanine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_beta-alanine_work\"><\/span>How does beta-alanine work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The function of <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">beta-alanine<\/a> is predominantly based on the fact that it produces the protein buffer carnosine. This is then stored in the brain, digestive tract, heart and muscles. Carnosine is primarily responsible for maintaining the acid-base balance or pH in these organs. Positive effects on delaying fatigue were also demonstrated in participants who were tasked with completing 2000 m on a rowing machine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, its effects are most studied in muscle tissue, which it helps protect from acidification. This is due to its <strong>ability to bind the hydrogen ions H+, which are formed together with lactic acid (lactate)<\/strong> during high-intensity exercise. When carnosine then fails to break down the hydrogen H+ ions during sports, you might feel a greater burning sensation in your muscles, as well as sudden fatigue. Then you have no choice but to slow down or stop altogether. When you have sufficient levels of carnosine, on the other hand, this can result in delayed muscle fatigue, <strong>improved ability to cope with demanding training and prolonged athletic performance.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sufficient levels of this substance are thus one of the limiting factors for high-intensity activity.<\/strong> Beta-alanine, unlike histidine, has relatively small reserves in the body. Therefore, the availability of beta-alanine from diet and supplements is essential for sufficient carnosine production.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8220,6672,43723,42874,28784,28186,7185,65830,42481,6454\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_effects_does_beta-alanine_have\"><\/span>What effects does beta-alanine have?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"delays-muscle-fatigue\">1. Delays muscle fatigue<\/h3>\n\n\n\n<p>When doing high-intensity sports, your muscles get tired sooner or later. Suddenly you lose the drive and strength to do the next repetition or to take off at a jet sprint after a ball or a puck. <strong>Muscle fatigue is largely due to the accumulation of metabolites such as<\/strong> <strong>lactic acid along with hydrogen ions H+<\/strong>. These substances can then impair the progression of muscle contraction, strength generation and overall muscle function. As a result, you can no longer perform another quality repetition of an exercise or you slow down when running. This negative effect is felt most during high intensity training such as HIIT, sprinting or Crossfit WOD (Workout Of The Day). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you have sufficient amounts of carnosine available in your muscles, muscle fatigue may come a little later. This is because carnosine <strong>uptakes hydrogen ions,<\/strong> which reduces muscle acidification. They can then continue to function efficiently, which has the<strong> effect of delaying fatigue and maintaining exercise intensity.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>And how can you increase the production of carnosine?<\/strong> In this regard, it is effective to increase the intake of beta-alanine, which then combines with histidine to form carnosine. <strong>According to studies, beta-alanine supplementation led to an average 64% increase in carnosine levels.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Beta-alanine can prolong athletic performance<\/h4>\n\n\n\n<p>Studies on athletes have investigated whether beta-alanine can prolong the Time To Exhaustion (TTE). In this respect, it has had the <strong>greatest effect for exercise lasting up to 270 seconds,<\/strong> especially in the final phase, which is crucial for example during running or cycling races.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supplementation with beta-alanine for 4 weeks <strong>resulted in a 13% increase in cycling performance.<\/strong> After 10 weeks, an additional 3.2% increase. The increase in performance in this study correlated with an increase in carnosine stores. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/li>\n\n\n\n<li>Positive effects on delaying fatigue were also demonstrated in participants who were tasked with completing 2000 m on a rowing machine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another supplement that can help you delay fatigue during your workout are BCAAs. Learn more about them in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAAs: How Do They Affect Muscle Growth, Athletic Performance and How to Dose Them?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"Beta-alanine supports sports performance\" class=\"wp-image-509510\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">2. Sports performance<\/h3>\n\n\n\n<p>Thanks to beta-alanine, you can train longer, but also with a higher quality. However, the greatest effect can be observed in <strong>high-intensity activities that last 60-240 seconds.<\/strong> These include shorter stretches of <strong>running, swimming or rowing.<\/strong> However, it can also find its place in sports that are characterised by short periods of strength or high-intensity exercise, such as <b>bodybuilding, weightlifting, powerlifting, CrossFit or HIIT.<\/b> It can also be used by soccer players, basketball players and other team sports that are full of short but challenging battles. But according to studies, endurance athletes can also benefit from beta-alanine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The positive effect of beta-alanine has also been observed in exercise sessions lasting up to 25 minutes. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/li>\n\n\n\n<li>However, it may also prove useful for <strong>other athletes.<\/strong> Compared to placebo, recreational runners had better 10 km times after 23 days of taking 5 g of beta-alanine daily. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine also supports high-intensity athletic performance. If you want to learn more about this supplement, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Creatine Is Not Only for Muscles and Strength. What Are Its Effects on the Brain, Immunity and Overall Health?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg\" alt=\"Beta-alanine for athletes\" class=\"wp-image-509526\" title=\"Beta-alanine for athletes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"antioxidant-effects\">3. Antioxidant effects<\/h3>\n\n\n\n<p>Beta-alanine itself does not have antioxidant effects, but the carnosine that is formed from it does. It can thus <strong>seek out and neutralise free radicals<\/strong> that could damage the body&#8217;s cells. In addition, it can bind to copper and zinc ions. This prevents their accumulation, which could lead to cell damage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is also worth mentioning the <strong>anti-glycation ability of carnosine.<\/strong> This means that it can prevent glycation, which is the process by which sugars bind to proteins and fats. This can then have a negative impact on these molecules. Glycation has also been linked to ageing and the development of certain diseases such as atherosclerosis. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 10]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another important antioxidant is vitamin C. If you want to learn more about it, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vitamin-c-everything-you-need-to-know-about-it-until-its-too-late\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin C Supports Immunity and Collagen Production. What are Some Of Its Other Effects and How Much Should You Take Daily?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"health\">4. Other possible effects<\/h3>\n\n\n\n<p>Beta-alanine has also been studied in other health-related areas. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Anti-ageing effect:<\/strong> Carnosine deficiency in the body is often associated with advanced age. Increasing its levels through beta-alanine can thus lead to <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/anti-ageing\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slowing down the ageing process<\/a>. It probably acts similarly to the antioxidant <a href=\"https:\/\/gymbeam.com\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratrol<\/a>. However, the exact mechanism is not yet clear. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li><strong>Supporting the treatment of Parkinson&#8217;s and Alzheimer&#8217;s disease:<\/strong> Increasing carnosine levels may also prove useful as part of the treatment of neurodegenerative diseases. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11-12]<\/mark><\/li>\n\n\n\n<li><strong>Lowering blood sugar:<\/strong> Beta-alanine can also help with lowering glycaemia and improving insulin resistance. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about how to slow down ageing, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Anti-Ageing and Healthy Ageing: How to Care for Your Body and Preserve Your Health and Youthfulness?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_take_beta-alanine\"><\/span>How to take beta-alanine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For maximum beta-alanine potential, it should be taken long-term and the recommended dosage should be followed. This<strong> leads to an average 64% increase in muscle carnosine levels.<\/strong> However, how much your carnosine levels increase is also influenced by the baseline amount of carnosine in your muscles and probably also by the composition of your muscle mass (the proportion of fast and slow muscle fibres). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta-alanine is naturally found mainly in animal products. Therefore, supplementation of this substance is often recommended for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/vegetarianism-advantages-and-disadvantages-of-a-meat-free-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vegetarians<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vegans<\/strong><\/a> and other people who prefer a plant-based diet.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg\" alt=\"Correct dosage of beta-alanine\" class=\"wp-image-509543\" title=\"Correct dosage of beta-alanine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Recommended dosage of beta-alanine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To support athletic performance, a dose of <strong>4-6 g of beta-alanine per day for 2-4 weeks<\/strong> is most often recommended. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>You can divide this amount into doses of<strong> 0.8-1.6 g.<\/strong> This avoids the tingling that is a side effect of higher doses of beta-alanine.<\/li>\n\n\n\n<li>It is not necessary to take it in conjunction with your training. The time of intake does not affect its effectiveness. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>Single-component supplements that take the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine-120-tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablets<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-alanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soluble powder<\/a>&nbsp;are suitable.<\/li>\n\n\n\n<li>It is also commonly included in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/proamino-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">amino acid complexes<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workouts<\/a>. Therefore, take into account beta-alanine from these sources.<\/li>\n\n\n\n<li>Taking beta-alanine with caffeine or a meal containing <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> and <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohydrates<\/a>, can help promote absorption. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">By how much will your carnosine levels increase?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4-6 g of beta-alanine taken for 2 weeks leads to an average increase in muscle carnosine of 20-30%<\/li>\n\n\n\n<li>4-6 g of beta-alanine taken for 4 weeks leads to an average increase in muscle carnosine of 40-64%<\/li>\n\n\n\n<li>4-6 g of beta-alanine taken for 10 weeks leads to an average increase in muscle carnosine of up to 80%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>After 10 weeks, the carnosine reserves are usually saturated and the maintenance treatment is continued. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may be wondering why you <strong>can&#8217;t<\/strong> <strong>supplement with carnosine straight away?<\/strong> According to studies, it is more efficient for the body to synthesise carnosine from beta-alanine than to ingest it on its own. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What can you combine beta-alanine with?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Delay muscle fatigue:<\/strong> beta-alanine with baking soda.<\/li>\n\n\n\n<li><strong>Improved performance:<\/strong> Beta-alanine with a <a href=\"https:\/\/gymbeam.com\/thor-fuel-vitargo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workout<\/a>&nbsp;containing <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulline<\/a>,&nbsp;<a aria-label=\"arginin (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arginine<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">caffeine<\/a> or alone with these substances. Long-term, then with <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">creatine<\/a>, which can enhance the effect of beta-alanine.<\/li>\n\n\n\n<li><strong>Antioxidant effects:<\/strong> together with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/herbal-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plant extracts<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamins<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">antioxidant complex<\/a>.<\/li>\n\n\n\n<li><strong>Anti-ageing effect: <\/strong>in combination with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">resveratrol<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/coenzyme-q10-60-caps-gymbeam-html.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> coenzyme Q10 <\/a>or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quercetin <\/a>or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Anti-Aging Complex<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>If you&#8217;re also interested in the benefits of arginine for athletes, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Arginine: Effects and Dosage for Athletic Performance and Health.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Who can benefit from taking beta-alanine?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodybuilders, weightlifters, powerlifters, crossfitters and other strength athletes<\/li>\n\n\n\n<li>runners, cyclists, rowers, swimmers<\/li>\n\n\n\n<li>football, hockey, basketball, rugby and other team sports players<\/li>\n\n\n\n<li>tennis players and other racket sport players<\/li>\n\n\n\n<li>people who train at high intensities, for example in HIIT or Les Mills classes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Side_effects_of_beta-alanine\"><\/span>Side effects of beta-alanine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you already know, beta-alanine is a natural substance for the body. Thus, in normal doses in healthy people, it has no negative effect on bodily functions and is considered completely safe. The only known side effects of beta-alanine are<strong> tingling or itching sensations,<\/strong> which most often occur in the face, neck and hands. For some, this manifestation can be just the thing to give the body a positive sensation to kick-start it before a workout. However, some describe these sensations as unpleasant. The solution then is to switch to lower doses <strong>(0.8-1.6 g) several times<\/strong> <strong>a day<\/strong> or to use slow-release forms of beta-alanine. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Why does beta-alanine cause tingling?<\/h3>\n\n\n\n<p>The reason why we feel itching, tingling or paraesthesia after taking beta-alanine is simple. This substance<strong> interacts with receptors (MrgprD, GPCR) in the skin, which can trigger the activation of sensory nerves.<\/strong> This then results in tingling. However, this is a completely harmless and transient effect which usually subsides within a short time and is not dangerous. Some people are more sensitive in this respect than others and may perceive paraesthesia more intensely. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg\" alt=\"Side effects of beta-alanine\" class=\"wp-image-509559\" title=\"Side effects of beta-alanine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beta-alanine is justifiably one of the most popular sports supplements. It can help delay fatigue, support athletic performance and boasts beneficial effects on health. It can be used by anyone who wants to do an extra rep,<strong> train longer at a higher intensity, be faster than their opponent<\/strong> or shine at CrossFit competitions. Beta-alanine can be the missing piece to the puzzle of your peak performance. To reap all the benefits, however, the key is to follow the recommended dosage and take it for at least 2 weeks.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you learn anything new and valuable from our article? Don&#8217;t forget to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBeta Alanine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Beta-alanine is one of the most popular supplements used by athletes. It is used alone and as part of pre-workouts. What is behind its effects and what is the recommended dose?<\/p>\n","protected":false},"author":129,"featured_media":509464,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6209,7619,6497,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-511166","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-amino-acids","9":"tag-health","10":"tag-nutritional-supplements","11":"tag-strength-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beta-Alanine Improves Athletic Performance. How to Take It and Avoid Tingling? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What&#039;s beta-alanine, how to take it, side effects, recommended intake for athletes. What effects does it have on performance, delaying fatigue and health?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beta-Alanine Improves Athletic Performance. How to Take It and Avoid Tingling? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What&#039;s beta-alanine, how to take it, side effects, recommended intake for athletes. What effects does it have on performance, delaying fatigue and health?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-24T13:19:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-07T05:34:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/beta-alanine-and-its-use-in-sports\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Beta-Alanine Improves Athletic Performance. 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