Definition
Beta-alanine increases muscle carnosine levels, which buffers lactic acid buildup during high-intensity sets of 1–4 minutes. It's proven to improve performance in the 8–15 rep range and short sprint/cardio intervals. The effective dose is 3.2–6.4g per day, and the tingling side effect (paresthesia) is harmless.
Real questions
Does beta alanine build muscle directly?
Not directly — it lets you squeeze out 1–2 extra reps, and those extra reps over time drive more growth.
Can I split the dose to avoid tingling?
Yes. Take 1.6g twice daily with meals to eliminate paresthesia entirely.
Stack with
Put it to work
Coach Foster builds your program around beta-alanine and the rest of the fundamentals, shaped to your body and your week.