Beta alanine is a non-essential amino acid. Inside muscles it pairs with histidine to form carnosine. Carnosine buffers acid that builds up during hard, short efforts. More carnosine means muscles can push longer before fatigue sets in.
The payoff shows up in activities that last roughly 1 to 4 minutes. Sprints, heavy lifting sets, and rowing intervals all benefit. A daily total of 2 to 5 grams split into smaller doses works best. Taking it on an empty stomach speeds absorption.
A tingling or prickling sensation on the skin is normal and harmless. Using a sustained-release version spreads the dose out and makes the feeling milder.