Question 1

Why does beta-alanine cause a tingling sensation?

Accepted Answer

The skin tingling (paresthesia) is caused by beta-alanine binding to nerve receptors in the skin. This is a completely harmless and temporary side effect that typically lasts 15-30 minutes. Tingling can be reduced by splitting the daily dose into smaller portions (e.g., 0.8 g four times per day) or using sustained-release capsules.

Question 2

Is beta-alanine suitable for strength training?

Accepted Answer

Beta-alanine is especially effective for exercises lasting 1-4 minutes at high intensity — such as high-rep sets, supersets, and circuit training. For pure strength training (1-5 reps near maximum load), the benefit is more limited, as these efforts are too brief for lactic acid accumulation to become performance-limiting.

Question 3

Can beta-alanine and creatine be taken together?

Accepted Answer

Yes, beta-alanine and creatine work through different mechanisms and complement each other excellently. Creatine improves short-burst power (ATP regeneration), while beta-alanine extends medium-duration efforts (acid buffering). Their combined use is one of the most research-supported supplement combinations available.

Beta-Alanine — Endurance & Carnosine

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