When it comes to triathlon, nutrition and supplementation are as crucial as training plans. But there are a lot of supplements an athlete can take, and few of them are useful. Is beta-alanine one of them? Traditionally favored by sprinters or strength athletes, beta-alanine is gaining traction in the endurance community as a way to improve performance. Let’s look at what the science says about the benefits of beta-alanine, plus ideal dosages and practical insights.

What is beta-alanine?

Beta-alanine is a non-essential amino acid that can enhance physical performance. Unlike essential amino acids, beta-alanine is produced in the body, primarily by consuming meat and poultry. Carnosine comprises both beta-alanine and histidine. Carnosine is stored in the muscle and is widely recognized for its ability to buffer acid accumulation. This buffering capacity is critical in sustaining muscle endurance and delaying fatigue, especially during high-intensity exercises.

How does beta-alanine work?

The primary benefit of beta-alanine stems from its relationship with carnosine. Unlike direct supplementation with carnosine, beta-alanine supplementation has shown positive results on repeated, high-intensity exercise capacity by increasing intramuscular levels of carnosine.

When we exercise, especially at higher intensities, hydrogen ions accumulate in the muscles, reducing pH levels. This lowered pH (more acidic environment in the blood) results in muscle acidosis, often experienced as the “burn” during intense activity. This is frequently confused with lactic acid accumulation. Lactate accumulates in muscle as hydrogen ion accumulation increases, yet it is not lactate that causes the issue. Lactate and hydrogen ions are a byproduct of pyruvate metabolism, a shift to anaerobic glycolysis in the mitochondria due to the intensity of the exercise. The point at which lactate begins accumulating in the blood (lactate threshold) coincides with increased muscle acidosis, which signals this shift and the likely impending decline in athletic performance.

By increasing carnosine levels, beta-alanine can buffer the hydrogen ions, reducing the accumulation rate and allowing athletes to sustain repeated efforts over short, extended periods. Evidence shows that elevated muscle carnosine levels correlate with improved high-intensity exercise performance. This is because carnosine helps maintain pH stability, countering the hydrogen ions that accumulate. Meta-analyses have confirmed that beta-alanine supplementation effectively enhances performance, particularly for activities lasting 1-4 minutes, such as those requiring high-intensity intervals or repeated sprints.

The role of beta-alanine in endurance sports

For endurance athletes, beta-alanine’s role might not seem obvious. After all, endurance sports primarily rely on aerobic metabolism rather than high-powered, anaerobic efforts more commonly associated with beta-alanine’s benefits. However, triathletes, marathoners, and other endurance athletes may still benefit from beta-alanine supplementation, especially during sustained, high-intensity efforts such as hill climbs, intervals, or late-race surges.

We are now seeing a change in how triathlon or marathons are raced. The intensity (relative and absolute) intensity of athletes is now higher than ever. Races often include bursts of high power output – such as sprinting to break away from a pack, maintaining speed through challenging terrain, or sprinting to the finish. Beta-alanine’s acid-buffering ability can be beneficial in these scenarios, as it helps delay fatigue during these shorter, intense efforts, allowing athletes to push through critical moments without succumbing to early muscle fatigue.

Does beta-alanine make you a better endurance athlete?

During high-intensity efforts within a primarily aerobic context – such as triathlon, cycling, or middle-distance running – beta-alanine could improve exercise capacity, though not necessarily exercise performance, per se. While beta-alanine is not directly responsible for enhancing aerobic endurance performance, its impact on muscle carnosine levels may improve overall workout quality, potentially leading to enhanced capacity over time. It is this point that should be emphasized. While beta-alanine supplementation may not make you superhuman for the race, it might help you repeatedly push your body during intervals to accumulate a greater workload over a chronic period. A 2015 study found that female cyclists supplementing with beta-alanine improved their performance in a time-to-exhaustion test by 23% compared to a placebo group. Similarly, another study demonstrated that beta-alanine could enhance 10-minute time-trial performance, making it a viable option for endurance athletes who face repeated high-intensity bouts during races or training sessions.

Which workouts benefit most from beta-alanine supplementation?

Beta-alanine is most beneficial during workouts that involve repeated high-intensity intervals or threshold training. Here’s a breakdown of training sessions where beta-alanine supplementation can shine:

Repeated interval training 

Sessions involving high-intensity intervals, such as VO2 max or anaerobic capacity intervals, benefit from beta-alanine’s acid-buffering properties. By keeping muscle pH levels stable, beta-alanine helps athletes sustain more intense efforts for longer, allowing for improved training adaptations.

Repeated threshold workouts

Threshold sessions that hover just below an athlete’s lactate threshold (LT1) can benefit from beta-alanine buffering effects. Maintaining a steady pace at or near threshold is crucial for endurance events, and beta-alanine could help manage muscle acidosis during these challenging efforts.

Race-intensity workouts

Beta-alanine could benefit you during race-specific sessions that mimic the intensity and surges typical of competition. For triathletes, this might include efforts simulating the intensity of a sprint finish or challenging course portions.

How much beta-alanine should I take, and when?

The recommended dosage for beta-alanine falls between 3.2 to 6.4 grams daily. Be aware that beta-alanine will result in temporary paresthesia. A tingling sensation is typically felt in the face, arms and hands when taking larger doses, which typically reduces or resolves over the dosing period. Pressure in the head may be felt as well. You can reduce or avoid these side effects by using divided doses of 3.2 grams in the morning and evening.

Research suggests that at least 4 weeks (28 days) of supplementation is needed to see meaningful increases in muscle carnosine levels, with some studies indicating that more extended loading periods (8-12 weeks) may provide more substantial benefits.

Further, combining beta-alanine with sodium bicarbonate further enhances the improvement in exercise capacity.

Beta-alanine dosing strategy

Loading Phase	6.4 grams daily for 4-8 weeks, divided into 3.2g/day in morning and evening.
Maintenance Phase	After the loading period, some athletes may maintain a smaller dose of around 1.6-3.2 grams/day, although this varies depending on individual response and dietary intake.

Take beta-alanine as a standalone supplement, rather than a pre-workout formulation; most pre-workout formulations contain beta-alanine in small, ineffective doses. The chronic accumulation of beta-alanine over at least 28 days of at least 6.4g/day will provide benefits.

Additionally, look for beta-alanine supplements with NSF Sport, Informed Sport, or HASTA certification for purity and trusted sources. While any form of beta-alanine can theoretically increase muscle carnosine, it is wise to select beta-alanine supplements that have been studied and verified.

The bottom line on beta-alanine for endurance athletes

Beta-alanine is more than just a sprinter’s supplement – it offers endurance athletes a versatile tool for enhancing high-intensity capacity within longer races and training sessions. Beta-alanine’s main benefit lies in its acid-buffering ability, which helps delay the onset of fatigue during repeated, intense efforts.

However, while beta-alanine can improve workout capacity, it should not be considered a miracle solution. Like any supplement, it works best with a structured training program, an individualized nutrition plan, and aligned recovery (sleep and rest days).

Managing expectations is essential: beta-alanine supplements won’t make you faster, but they can help your capacity to train harder, delay fatigue, and finish stronger – which might be just the edge you need on race day.