Beta-alanine is the rate-limiting precursor to carnosine, an intracellular pH buffer. Loading: 3.2-6.4g daily for 4-12 weeks. Effect is specific to 1-10 minute efforts where acidosis limits output. Main side effect is paraesthesia (skin tingling) — harmless, reduced by slow-release formulations. Smaller effect than caffeine or creatine.
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