Your Complete Guide to Beta-Alanine

Every athlete, from the fitness enthusiast to the professional, is on a journey to improve every day—whether that means setting a new PR, beating the competition, or simply feeling stronger and more confident.

Beta-alanine can fuel the athlete in all of us. As the go-to ingredient for sports nutrition formulations, beta-alanine helps build better muscle, faster. It helps us gain focus, energy, and strength. When it comes to enhancing muscle strength, power, growth, and endurance, beta-alanine is the athlete’s secret weapon.

Beta-Alanine Index

What is Beta-Alanine?

Patented beta-alanine supplement tablets

Beta-alanine is a non-proteinogenic amino acid that’s naturally produced in the body. Combined with histidine, it forms a dipeptide called carnosine. Over time, carnosine buffers the pH decline that causes the onset of muscle fatigue and failure, while building endurance and improving recovery.

Beta-alanine is one of the most used and professionally-commended supplements to athletes and professionals to enhance the capacity to exercise and train, build lean muscle mass, and improve physical function.

Quick tip: Beta-alanine is an amino acid that the body uses to produce carnosine. Carnosine keeps proper pH from dropping, so that muscles can continuously perform at optimal levels.

What is Beta-Alanine?

The Top Food Sources of Beta-Alanine.

Beta-alanine is found in top food sources like meat, poultry, and fish. Beta-alanine and histidine-containing dipeptides like carnosine and anserine are absorbed during the digestive process. While food sources of beta-alanine can be sufficient, many people choose to supplement their diet with beta-alanine.

When it comes to improving athletic performance, the beta-alanine from the body’s natural production and most diets is simply not enough. Studies have shown that supplementing with beta-alanine provides significant health benefits like muscle recovery and improved cognitive functioning.

Quick tip: Foods rich in carnosine like meat, poultry, and fish provide beta-alanine in our diet, but not necessarily in optimal levels.

Beta-Alanine Food Sources

How Does Beta-Alanine Work?

Beta-alanine works by binding with histidine in both the brain and the muscles. This binding creates carnosine. Using beta-alanine supplements helps to enhance carnosine levels in the body by up to 80%. By increasing carnosine levels, we can prevent the acid build-up that contributes to fatigue when training.

In one 28-day study, participants saw a 12% increase in working capacity and a 16.9% increase in a physical working capacity. Another study found that beta-alanine improved exercise capacity and power, mainly when performing short bursts of high-intensity exercise.

Quick Tip: Beta-alanine works by enhancing carnosine levels to delay muscle fatigue and speed recovery.

How Beta-Alanine Works

The Top 4 Benefits of Beta-Alanine.CarnoSyn Beta-alanine - Benefits icon

Simply put, beta-alanine can fuel better performance, bigger gains, faster recovery, and laser focus. Many athletes rely on beta-alanine to supplement their workouts and surpass their training goals. Learn more about the benefits of beta-alanine.

1. Better Athletic Performance

Delaying the onset of fatigue gives athletes a competitive edge to break through and test their limits. High-quality supplementation is proven to speed recovery time and enhance mental focus, which helps athletes move through tough training and workouts with greater ease.

2. Bigger Gains

Athletes are constantly challenging their muscles to work harder under greater tension. Beta-alanine can give that extra edge to push gains to the limit.

Improving endurance allows for extended training at harder intervals, pushing out those game-changing extra reps for better gains.

3. Faster Recovery

Higher levels of muscle carnosine can speed up recovery. Beta-alanine increases muscle carnosine, preventing the acid build-up that contributes to soreness and fatigue. Quicker recovery means spending more time training.

4. Laser Focus

We’ve all heard the old saying, “Get your head in the game.” Performance is essential, but focus can be a game-changer. If your head’s not in it, you won’t have the mental capacity to push forward when training gets tough.

Read more about a 30-day study involving 18 elite soldiers who found that beta-alanine supplementation improved cognitive function during combat testing sessions.

Quick Tip: Beta-alanine can fuel better performance and lead to bigger gains, faster recovery, and laser focus.

The Science Behind Beta-Alanine.

CarnoSyn tire grip beta-alanine
CarnoSyn tire grip beta alanine

Delving deeper into the science behind beta-alanine, we can explore a process called glycolysis, as well as what triggers fatigue and how carnosine buffers that decline.


Glycolysis is the breaking down of glucose in the body to generate energy. For sustained or intermittent high-intensity exercise, glucose is the primary energy source. When the intensity of a workout increases, it’s lactate and hydrogen ions, in equal amounts, that become the major end-products of glucose metabolism.

When we exercise, highly reactive hydrogen ions cause a fall in pH in our muscle, a process also referred to as acidification. Throughout our workout, hydrogen ions can be actively transported from the muscle cells and into our circulatory system. However, at higher exercise intensities, the rate of hydrogen ion production becomes increasingly insufficient. Progressive acidification may then occur, especially in the strength-generating fast-twitch muscle fibers.

Onset of Fatigue

As the muscle pH falls, it exacerbates the onset of fatigue. This rise in acidity compromises the proteins responsible for power generation and shortening of the muscle fibers.

Carnosine Buffer

Basically, carnosine buffers that pH decline. When histidine attaches to beta-alanine, it takes on an additional hydrogen ion.

The histidine half of the carnosine molecule acts as a buffer, but the beta-alanine half is equally as important. It prevents the histidine from combining with other amino acids to form proteins. As a result, high concentrations of carnosine accumulate in the muscle cells.

So here’s where your workout gets impacted: high concentrations of carnosine mean more effective buffering and a delay—or prevention—of muscle fatigue.

Quick Tip: As acidity rises and pH in the muscle drops, fatigue can set in. Carnosine acts as a buffer during that decline.

Beta-Alanine Science

How Will Beta-Alanine Affect My Body Composition?

Studies have shown that beta-alanine can have a significant impact on body composition. According to one study, athletes have achieved an increase in lean muscle mass in just three weeks.

Greater endurance leads to an increase in stamina and strength, which accelerates muscle growth. Top performers supplement with beta-alanine because it works. See documented results with before and after photos of professional athletes here.

Quick Tip: Beta-alanine can boost athletic performance, which leads to an increase in lean muscle mass.

What is the Link Between Carnosine and Beta-Alanine?

Science of beta alanine

First, What’s Beta-Alanine Again?

Beta-alanine is a naturally occurring amino acid that supports the synthesis of muscle carnosine in the body. Carnosine acts as a buffer against a drop in pH and delays the onset of muscle fatigue and failure.

Beta-alanine is also found in foods such as meat and fish. It combines with the amino acid histidine to form the dipeptide called carnosine. Over time, carnosine buffers the pH decline that causes the onset of muscle fatigue and failure, while building endurance and improving recovery.

Now, What’s Carnosine?

Carnosine is a dipeptide, or a compound made up of two linked amino acids: beta-alanine and histidine. More specifically, this compound is in the active tissues of the body, including the heart and the brain. Carnosine is instrumental in the improvement of muscle strength and performance during exercise.

How Do Beta-Alanine and Carnosine Work Together?

During exercise or training sessions, through the process of glycolysis, glucose is broken down, and pyruvate is produced, which is sometimes converted to a chemical known as lactate. Lactate produces high quantities of hydrogen ions. The increased acidity lowers the pH level in the muscles. The acidity in the tissues blocks the process of glycolysis reduces the elasticity of the muscles. That decrease in elasticity is the origin of exhaustion and fatigue during exercise.

The introduction of beta-alanine in the body, and in turn, higher levels of carnosine act as a buffer against a drop in pH and reduce acidity levels in the muscles during exercises. The reduction of fatigue tells us that beta-alanine is beneficial to professional athletes and those looking to gain a competitive edge.

Quick Tip: Beta-alanine and carnosine work together to reduce fatigue by lowering the levels of acidity in muscles.

View the Carnosine Guide

Why is it Ineffective to Ingest Carnosine Directly?

Simply put, carnosine isn’t absorbed optimally when taken directly. Orally ingested carnosine breaks down into beta-alanine and histidine on absorption from the gut. Only micro amounts of beta-alanine make their way to the bloodstream. Research tells us that the body has enough histidine to meet the demands of muscles for synthesizing carnosine, but not enough beta-alanine.

Beta-alanine supplementation augments the small amounts available from (1) synthesis in the liver, and (2) from the ingestion of meat and fish. Supplemental beta-alanine combines with the naturally occurring histidine to increase the levels of carnosine.

Quick Tip: The most effective way to increase carnosine levels in the body is to supplement with the right dosage of beta-alanine.

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Top 5 Reasons to Take Beta-Alanine, Even if You’re Not an Athlete.

Supplementing with beta-alanine is not just for athletes. Beta-alanine is making an impact in the general wellness and healthy aging market. As a critical building block of carnosine, this powerful antioxidant can support healthy aging throughout the body. Regardless of your athletic status, these are the top five reasons to take beta-alanine:

CarnoSyn beta-alanine Brain icon
Brain Health

Carnosine is a powerful antioxidant. Its strong anti-glycation ability protects the brain and supports cognitive function and mental acuity. It may also decrease occasional anxiety, support memory, delay mental fatigue, speed up executive function, and increase focus.

CarnoSyn beta-alanine Heart icon
Heart Health

Carnosine helps regulate muscle contractions and prevent lipid oxidation in the body. It also supports healthy circulation and already-healthy blood pressure levels through vasodilation.

CarnoSyn beta-alanine Muscle icon
Muscle Function

Carnosine promotes muscle quality and function. Muscle function is vital in supporting our frame, aiding balance, and maintaining strength for everyday activity.

CarnoSyne beta-alanine Systemic icon
Systemic Protection

Carnosine chelates heavy metals, supports blood sugar levels already in the healthy range, regulates immune system response, and acts as an anti-inflammatory factor. Its antioxidant properties protect against free radicals throughout the body.

CarnoSyn beta-alanine Bone icon
Bone Health

Carnosine benefits bone and joint health through its anti-glycation action. Carnosine can contribute to overall skeletal integrity by directly protecting bone structure and supporting muscle function.


Quick Tip: Beta-alanine can make a significant impact on your overall wellness, including brain health, heart health, muscle function, systemic protection, and bone health.

Why Do Vegans and Vegetarians Need to Supplement with Beta-Alanine?

Most individuals do not consume enough beta-alanine in their diets to increase athletic performance. Since meat, poultry, and fish are the highest dietary sources of beta-alanine, vegetarian athletes have an even greater need to supplement beta-alanine levels. It is critical for those with vegan or vegetarian dietary restrictions to supplement with beta-alanine to ensure healthy carnosine levels.

Quick Tip: Vegans and vegetarians need to supplement with beta-alanine because meat sources are the most common source of beta-alanine.

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When Should I Take Beta-alanine?

The most important thing to remember about when to take beta-alanine is to dose every day—even on non-workout days. The concentration of muscle carnosine builds over time. That’s why it’s crucial to supplement daily. How and when you get your daily dose is a matter of preference.

Beta-alanine can be stacked in one of three ways:

  1. Part of a pre-workout or post-workout
  2. Stand-alone product in single doses or multiple doses
  3. Combination of pre/post formulations and stand-alone products

Quick Tip: Athletes typically supplement with beta-alanine in a pre-workout product. A consistent daily dose will fuel your workout no matter what time you take it.

Beta-Alanine Pre-Workout

What Dose of Beta-Alanine is Right for Me?

Getting results with beta-alanine is simple—if you take the right amount. Many athletes and sports nutrition brands are unaware of how much beta-alanine should go into their formulations.

Here’s what you need to know about beta-alanine dosage:

  • Beta-alanine, like creatine, requires a loading phase. To obtain optimal muscle-building results, scientists recommend a minimum daily dosage of 3.2 grams of beta-alanine per day for at least four weeks.
  • 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.
  • Studies also further demonstrate that dosing even more CarnoSyn® results in exponentially increased gains.

Put simply, the more CarnoSyn® you take, the better results you will see.

Ready for more? CarnoSyn® beta-alanine can be stacked to equal or exceed an average of 3.2 to 6.4 grams per day.

Quick Tip: An average of 6.4 grams of beta-alanine per day can make a significant impact on muscle performance. When it comes to beta-alanine consumption, the more the better for maximum gains.

Stacking Beta-Alanine

What is Sustained-Release Beta-Alanine?

Sr Carnosyn Beta-alanine diffusion sustained release
Sr carnosyn beta-alanine diffusion sustained release

With sustained release beta-alanine, you can get even more results, faster. The sustained release delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption. Higher dosage converts to faster increases in muscle carnosine—and, as a result, much faster gains.

Benefits of a sustained release dosage:

  • Remains in the body longer to support maximum muscle retention*
  • Delivers a higher dose more comfortably
  • Elevates muscle carnosine levels faster*
  • Simplifies daily dosing
  • Suitable for all paresthesia-sensation thresholds

Quick Tip: Beta-alanine in a sustained release formulation provides advanced delivery and simplified dosing.

More About SR Beta-Alanine

Why Does Beta-Alanine Make Me Tingle?

Tingling of the body is the only side effect associated with beta-alanine supplementation. This tingling sensation is known as paresthesia which many people feel after ingesting beta-alanine. There are no harmful effects associated with paresthesia. As the paresthesia threshold varies from person to person, the level of tingling experienced may vary.

There are ways around the feeling of paresthesia, like taking multiple lower doses of beta-alanine throughout the day or using a sustained release version to release the beta-alanine within your body gradually.

For example, SR CarnoSyn® features a sustained release profile designed to mitigate the feelings of paresthesia associated with instant release beta-alanine. Sensitivity may vary depending upon the individual and the dosage amount and food intake before supplementing with SR CarnoSyn® .

Quick Tip: A tingling sensation, also known as paresthesia, is a potential side effect of beta-alanine. It’s not harmful and varies from person to person.

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What are the Side Effects of Beta-Alanine?

There are no known adverse side effects of beta-alanine. Some people experience a tingling sensation referred to as paresthesia. While there are no harmful effects associated with paresthesia, it can be avoided or reduced. Making changes to the dosage amount and frequency, taking supplements with food, and choosing a sustained vs. instant release are all ways to find what’s right for you.

Quick Tip: Some people experience a tingling sensation from beta-alanine, but there are no harmful side effects.

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Is Beta-Alanine Safe?

Beta-alanine is a naturally occurring amino acid in the body. Supplementation with beta-alanine is safe and can be extremely beneficial. There are two factors to consider, however. When supplementing with beta-alanine, it’s important to know the source and quality of the ingredients.

With so many brands on the market, it can be confusing to determine safety and efficacy. Finding beta-alanine that’s patented, not generic, is the key to ensuring your beta-alanine is safe.

Quick Tip: Patented beta-alanine is safe and effective.

More About Beta-Alanine Safety

How Much Does Beta-Alanine Cost?

The cost of beta-alanine products can vary depending on the quality, brand, dosage, type of product, and where you purchase. Not all beta-alanine supplements are created equal. In terms of finding the greatest value, it’s essential to find a brand you can trust.

Backed by years of scientific research, CarnoSyn® is the only proven and patented beta-alanine on the market. That means it’s safe, effective, and formulated with the latest advancements in sports nutrition research and technology.

As the only beta-alanine with New Dietary Ingredient (NDI) status from the FDA and self-affirmed GRAS status, CarnoSyn® provides higher quality than generic forms. CarnoSyn® is the trusted brand and the only choice for tested, patented, and pure beta-alanine.

Quick Tip: Beta-alanine costs vary according to quality, brand, dosage, product, and type. When you purchase from CarnoSyn® -verified brand partners, you’re getting the highest value and safest beta-alanine on the market.

Finding a Trusted Source of Beta-Alanine.

CarnoSyn Brand

High-quality beta-alanine helps the body in a variety of ways. But how do you know that you’re buying the highest quality? When searching for a trusted source of beta-alanine, there are a few key factors to consider.

The science and research behind your product can make all the difference. When it comes to regulation and compliance, you want to choose a product that is certified and patented with proven scientific results.

Is it certified by national and international agencies to be safe and effective? It may surprise you to know that only one beta-alanine is approved by the FDA.

Is it proven by science to enhance athletic performance? Find a brand that invests time and resources to formulate the highest quality products, backed by scientific studies for safe, verified results.

Is it guaranteed to be banned substance-free? A brand that can verify its purity and efficacy is essential.

Is it patented? Only one brand of beta-alanine is globally patented.

Quick Tip: Search for a beta-alanine source that is CarnoSyn® -verified.

Patented versus generic beta-alanine

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What is the Difference Between Generic and Patented Beta-Alanine?

Beta-alanine is one of the most used and professional-recommended supplements to athletes to enhance their performance, the capacity to exercise and train, build lean muscle mass, and support enhanced recovery. When beta-alanine is introduced into the body, it combines with histidine to produce carnosine. Among other benefits, carnosine helps reduce fatigue and improve overall physical performance.

What is Generic Beta-Alanine?

Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented beta-alanine. Generic beta-alanine manufacturers often claim their products have the same chemical structure identification, purity, and even the benefit; however, those claims are not backed by the FDA for its process and purity, nor supported with science.

What is Patented Beta-Alanine?

CarnoSyn® is a scientifically proven and globally patented beta-alanine. Through a series of research and scientific studies, scientist Dr. Roger Harris concluded that CarnoSyn® beta-alanine is the best way to increase carnosine levels in the body, leading to various health benefits. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. Over 55 clinical studies support the athletic performance benefits of CarnoSyn® beta-alanine.

Why is Patented Beta-Alanine Superior to Generic Beta-Alanine?

The benefits of beta-alanine are clear, but not all beta-alanine supplements are created equal. Many years and millions of dollars have been invested in scientific research and stringent quality control. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status.

Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn® ‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 16 global patents.

Quick Tip: Patented beta-alanine is scientifically tested and proven to be safe and effective.

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Why Do Trainers & Athletes Trust CarnoSyn®?

“With CarnoSyn® , I felt like I could compete with any level of competition.”Tuzar Skipper, Pittsburgh Steelers.

It works. Over 55 clinical studies support the athletic performance benefits of CarnoSyn® beta-alanine. CarnoSyn® was proven to increase muscle carnosine and increase performance when taken at the right dose.

Globally patented. Backed by years of scientific research, CarnoSyn® is the only patented beta-alanine on the market.

Banned substance-free. CarnoSyn® contains ZERO banned substances and is not listed by any of the following authorities: NFLPA, NCAA, MLB, WADA, and IOC.

Proven safety.CarnoSyn® is the only beta-alanine that has successfully obtained NDI status with the FDA.

Quick Tip: Trainers and athletes trust CarnoSyn® because it works. CarnoSyn® is scientifically proven, globally patented beta-alanine.


Athletes who support CarnoSyn Beta-Alanine

How do Pro Athletes Gain the Competitive Edge with Beta-Alanine?

CarnoSyn® beta-alanine is the highest quality beta-alanine with 16 global patents. It is the leading ingredient in the most popular sports nutrition formulas. Over 55 different scientific beta-alanine studies have proven its effectiveness in boosting athletic performance, and it contains zero banned substances.

For athletes like Nicole Stout, CarnoSyn® is a key ingredient in their success. Stout calls SR CarnoSyn® sustained release beta-alanine her favorite supplement. “It buffers the lactic acid build up in your muscles to delay fatigue and boost recovery,”she said. “I take it every day.”

CarnoSyn® is also the only beta-alanine with New Dietary Ingredient (NDI) and self-affirmed GRAS status, which means it has undergone rigorous testing with the FDA and professional panels to achieve and maintain these certifications. From NFL players to Olympians to the top sports nutrition brands, CarnoSyn® beta-alanine is the only choice for those who want the best results.

Benefits of CarnoSyn® beta-alanine for athletes include:

  • Enhanced production of carnosine, which reduces fatigue
  • Improved athletic performance
  • Increased muscle growth
  • Sharpened mental clarity and focus
  • Higher physical working capacity
  • Faster recovery from physical injuries
  • Elevated muscle strength
  • Increased endurance

For optimal results, athletes and trainers ensure they’re taking the right dose of beta-alanine through a brand that’s backed with the CarnoSyn® -Verified status.

Science proves a daily dose of 3.2-6.4 grams improves athletic performance. Many CarnoSyn® -verified brand partners provide a minimum of 3.2 grams per day via a standalone product or a stack. Find a list of brands powered by CarnoSyn® .

The Scientifically Proven, Globally Patented Beta-Alanine

Backed by years of research and strict quality control measures, CarnoSyn® is patented, pure, and banned substance-free. CarnoSyn® is the most common and highest-quality beta-alanine available on the market. As the go-to ingredient for sports nutrition formulations, CarnoSyn® helps athletes build better muscle, faster.

CarnoSyn® is proud to be the trusted brand and the only choice for tested, patented, and pure beta-alanine. Backed by years of scientific research, CarnoSyn® is the only patented beta-alanine on the market. Having obtained New Dietary Ingredient status (NDI) and self-affirmed GRAS status, CarnoSyn® is well-respected within the dietary supplement and food & beverage industries.

Quick Tip: Pro athletes gain a competitive edge safely and effectively by supplementing with beta-alanine that is globally patented and free from all banned substances.

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How CarnoSyn and SR CarnoSyn Work illustration

What are the Different Forms of Beta-Alanine?

CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® (sustained release) offers the same benefits as CarnoSyn® (instant release).

SR CarnoSyn® offers an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.

Quick Tip: There are two different forms of CarnoSyn® beta-alanine: instant release and sustained release.

Beta-Alanine Delivery Systems

Experience the CarnoSyn® Difference.

CarnoSyn beta-alanine Todd Durkin

Every athlete, from the fitness enthusiast to the professional, is on a journey to improve every day. Whether we’re striving to set a new PR, beat the competition, or simply feel stronger and more confident, CarnoSyn® beta-alanine was made for the athlete in all of us.

As the go-to ingredient for sports nutrition formulations, CarnoSyn® helps build better muscle, faster. It helps every athlete gain focus, energy and strength. If your goal is to redefine your “best”, then it’s time to supplement with beta-alanine, and CarnoSyn® is your fuel.

Learn more about CarnoSyn® -verified brand partners and find the beta-alanine products that are right for you.

View Verified Partners

Beta-Alanine Formats & Delivery Systems

Like many sports nutrition supplements, CarnoSyn® beta-alanine is available in many shapes, sizes, and delivery methods. (The industry has come a long way from the hard-to-swallow pills of the past!)
However, fitness goals and personal preferences vary widely, so it’s helpful to consider the characteristics of each delivery system of CarnoSyn® beta-alanine when making a decision.

Quick tip: CarnoSyn® beta-alanine also has high heat stability and solubility as well as a long shelf life—making it suitable for sports nutrition formulations. Its formats include powders, tablets, and capsules, to name a few.


Beta-Alanine Supplements: Benefits, Sourcing, Dosing.

Beta-alanine has been scientifically proven to build muscle, improve endurance, delay fatigue, speed up recovery, and enhance mental focus. But this popular pre-workout supplement isn’t just for hardcore athletes.
Additionally, beta-alanine is increasingly used to support brain, heart, and bone health, promote muscle function and strengthen the immune system—benefits experienced by both professionals and everyday fitness enthusiasts.

Quick tip: Not all beta-alanine supplements are created equal.


Evaluating the Best Beta-Alanine Supplement

Anyone with a dedicated fitness plan knows the quality of your performance depends on the quality of your fuel. Just think: if you consistently nourished your body with only processed or fast foods—without eating any fruits, vegetables, or high-quality protein—your workouts and your overall health would likely suffer.
The same principle applies to your supplements. It is best to prioritize quality and purity—for its performance and health benefits.

Quick tip: Generic options abound; however, only one on the market has been proven safe and effective in more than 55 scientific studies: CarnoSyn® beta-alanine.


Why Do I Itch When I Exercise?

Picture it: after a cold-weather hiatus from running, you have decided to ramp up your cardio. But after only a mile, you start experiencing a strange sensation: a persistent and annoying itching in your legs. Or, perhaps you just finished drinking a new pre-workout supplement and after only a few minutes in the gym, you feel an itch, flush, or tingle—something like a pins-and-needles sensation.
What is the reason for this itching, and what can you do to prevent it?

Quick tip: There are several reasons you may experience workout-induced itching.


Beta-Alanine for Bodybuilders

Successful bodybuilders know that achieving their fitness goals requires more than just a rigorous workout plan. They understand the connection between sports nutrition and their overall performance—and realize that having the right meal plan and supplement regimen is key to building strength and muscle.
Specifically, when it comes to supplementation, beta-alanine is a proven way to help bodybuilders achieve the benefits they seek.

Quick tip: Beta-alanine supports bodybuilders through several physiological mechanisms.


Beta-Alanine for Cyclists

Pro and recreational cyclists alike know both the struggle and the satisfaction of a day (or even an hour) spent in the saddle. Cycling (and physical exercise in general) offers a myriad of health benefits, too—there is a growing body of research linking the sport with lower blood pressure, better cognitive function, improved overall fitness, and increased life expectancy.
But some days, it isn’t easy to get on the bike, whether you’re pedaling to work in the morning or embarking on an intense training ride. And if you are trying to meet specific cycling goals, you understand the importance of an effective pre-workout supplement. Enter beta-alanine, an amino acid that has been proven to boost cycling performance in several studies.

Quick tip: When supplementing with beta-alanine, cyclists have seen notable performance benefits—as supported by scientific research.


Beta-Alanine for Runners

There are many reasons why people run—to get (and stay) in shape, improve overall health, and relieve stress, among other motivators. And if you have engaged in this form of exercise for an extended period of time, you may have felt firsthand the elation associated with runner’s high — a state of euphoria that’s hard to beat.
But there is much more to the sport (and even some professionals say they have never experienced “runner’s high”). Recreational and competitive running alike require ambitious goal setting, consistency, and persistence. For professionals, training can be downright grueling—sometimes a literal exhaustion of blood, sweat, and tears. Despite these challenges, there is great fulfillment in meeting your goals—whether you are a long-distance runner, competitive sprinter, or a weekend warrior looking to boost your personal best. So why not give yourself an advantage?

Quick tip: If you are looking to increase your speed, strength, or endurance (or perhaps all three), supplementing with beta-alanine is a safe and proven way to get results.


How Beta-Alanine Affects Body Composition

For years, many in the fitness world touted BMI (body mass index) as an irrefutable means of determining metabolic health. But there is a more accurate way to learn about an individual’s overall level of health and fitness as well as where improvements can be made—namely, by assessing body composition.
Achieving a healthy body composition—a ratio of greater muscle and bone mass than fat mass—is an important goal for athletes of all abilities. Exercise and proper nutrition are excellent ways for a person to attain their ideal ratio. CarnoSyn® beta-alanine is another way athletes can build better muscle—thus achieving and maintaining a healthier body composition. In fact, over 55 clinical studies support its athletic performance benefits.
Quick Tip: The term “body composition” is used in both the fitness and health industries and refers to a person’s fat mass in relation to fat-free mass (e.g. bone, organs, and lean muscle mass).


How CarnoSyn® Works: Beta-Alanine’s Mechanism of Action in the Body

Monitoring how a molecule affects the body allows for safe, successful dosing of certain supplements. In CarnoSyn® beta-alanine, one of its primary mechanisms of action is its ability to enhance intracellular buffering capacity, which results in a greater tolerance for sustained anaerobic activity. This makes it an effective sports nutrition supplement, but CarnoSyn® isn’t just for athletes—it is also ideal for individuals looking to improve their overall wellness.
Quick Tip: Mechanism of action describes how a molecule, such as a supplement or other substance, produces a specific pharmacological effect in the body (which may include the blocking of receptors, enzymes, stimulating hormone production, etc.).

How CarnoSyn® works

Why Top Sports Nutrition Brands Prefer CarnoSyn®

At CarnoSyn®, we believe partnerships are a secret key to a brand’s success. That’s why we’re dedicated to differentiating our partners from their competition — by providing an ingredient of unparalleled quality that’s backed by scientific research, trusted by consumers, and perfectly aligned with a brand’s values.
“CarnoSyn beta-alanine is a well-known sports ingredient that many consumers have grown to expect over the years,” says Rachel Baker, GNC®’s Manager of Nutrition Content & Services. “That, coupled with the scientific portfolio makes it a no-brainer for some of our key sports performance innovations here at GNC.”

Quick tip: CarnoSyn® verified brand partners — GNC®, Nutrabolt®, NOW® Sports, and Kaged® — choose to formulate with the purest, patented, and highly tested beta-alanine available.


Is Beta-Alanine an Amino Acid Supplement?

For individuals wanting to improve their overall health and fitness, amino acids are a great place to start. These organic compounds are critical for supporting the body’s basic functions and serve as the building blocks of protein and muscle tissue. Amino acids have been compared to letters of the alphabet that, when joined together, form a complex language of protein chains within the body.

Quick tip: Due to their role in major physiological processes related to muscle building and fat loss, amino acids like beta-alanine are becoming increasingly well-known among athletes wishing to enhance their exercise and sports performance.


Why Do Trainers And Athletes Trust CarnoSyn® Beta-Alanine?

The market is flooded with sports nutrition supplements, many of which promise benefits like increased strength, energy, and muscle mass. However, for NFL players, Olympians, and top trainers wanting to level up their performance, their supplement of choice is CarnoSyn® beta-alanine.

Quick tip: CarnoSyn® beta-alanine is the leading ingredient in popular sports nutrition formulas, and it’s also the key ingredient to success for many top athletes and trainers due to its scientific backing and real-world results.




CarnoSyn®  beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn®  offers the same benefits as instant release CarnoSyn® , but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.

CarnoSyn beta-alanine logo

Instant Release

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SR CarnoSyn beta-alanine logo

Sustained Release

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