# Buffer the Burn, Go Longer

Published March 2026 • 5 min read
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### Key Takeaways

- Beta-alanine increases muscle carnosine by 40-80% over 4 weeks
- Carnosine buffers hydrogen ions that cause muscle burn during intense exercise
- Most effective for activities lasting 1-10 minutes
- The tingling sensation (paraesthesia) is harmless and dose-dependent

That burning sensation in your muscles during intense exercise? It's partly caused by hydrogen ion accumulation as your muscles produce lactic acid. Beta-alanine is the rate-limiting precursor to carnosine — a molecule that buffers these hydrogen ions, allowing you to push harder for longer. It's one of the most evidence-based sports supplements after creatine and caffeine.

## How Beta-Alanine Works

Your muscles contain carnosine — a dipeptide that acts as an intracellular buffer, neutralising the hydrogen ions that accumulate during high-intensity exercise. When pH drops too low, muscle contraction is impaired and fatigue sets in. More carnosine means more buffering capacity and delayed fatigue.

The limiting factor for carnosine production is beta-alanine availability — not histidine (the other component). Supplementing beta-alanine increases muscle carnosine concentrations by 40-80% over 4-10 weeks, depending on dose. This is one of the few supplements where the mechanism is clear, the effect is measurable, and the outcome (improved performance) is consistent.

## What the Research Shows

A comprehensive meta-analysis in the British Journal of Sports Medicine found that beta-alanine supplementation improved exercise performance, with the largest benefits in activities lasting 1-10 minutes — rowing, swimming, cycling sprints, high-rep resistance training, and combat sports. Endurance beyond 10 minutes still benefits but less dramatically.

The performance improvement is typically 2-3% — which sounds small but is significant in competitive contexts. For recreational exercisers, it translates to more reps, faster intervals, and the ability to maintain intensity longer. Beta-alanine also shows benefits for elderly populations, where carnosine levels naturally decline and maintaining muscle function is critical.

## How to Supplement

Take 3.2-6.4g daily, split into smaller doses (800mg-1.6g) taken with meals to reduce the tingling sensation (paraesthesia). The tingling — a prickling sensation on the skin — is harmless and caused by beta-alanine binding to nerve receptors. It diminishes with regular use and smaller doses.

Sustained-release formulations reduce tingling further. Like creatine, beta-alanine works through saturation — you need to take it consistently for 2-4 weeks before performance benefits appear, and the effects persist as long as you keep supplementing. It pairs well with creatine (different mechanisms, complementary benefits) and is safe for long-term use based on current evidence.

#### Who Is This For?

Anyone interested in evidence-based longevity strategies, health optimisation, and understanding the latest research on ageing and healthspan.

#### Consult Your Doctor If...

You are pregnant, breastfeeding, taking prescription medications, or have a pre-existing medical condition. This content is educational and does not replace professional medical advice.

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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement or making changes to your health regimen.

#### Sources & References

1. British Journal of Sports Medicine - Beta-Alanine Meta-Analysis
2. Amino Acids - Carnosine and Muscle Buffering Capacity
3. Medicine and Science in Sports and Exercise - Beta-Alanine and Exercise Performance
4. International Society of Sports Nutrition - Beta-Alanine Position Stand