CarnoSyn beta-alanine is a powerhouse in the sports supplement arena. Proven to help you sprint faster, row harder, cycle longer, and maximize your lifting capacity, it can take your athletic performance to new heights and fast-track your results.[1,2,3,4]*

Beta-alanine is a nonessential amino acid, also called a naturally occurring amino acid. It's produced in your liver and can be obtained through dietary protein sources such as chicken, red meat, and fish.

Studies have shown that CarnoSyn beta-alanine, which is a patented ingredient, improves muscle endurance by counteracting the buildup of excess hydrogen ions due to an increase in lactic acid.[5]* Lactic acid causes the muscles' pH to drop and become more acidic. During high-intensity training, lactic acid produces a burning sensation that leads to a loss of power and, eventually, muscle fatigue.

Beta-alanine binds with the amino acid L-histidine, leading to the synthesis of the di-peptide carnosine. Though carnosine is found in both type 1 and type 2 muscle fibers, it is more prevalent in type 2 fibers, the type primarily used in high-intensity strength training.

During high-intensity exercise, lack of oxygen in the muscles leads to the release of lactic acid. This acid dissociates into lactate and hydrogen ions. Carnosine acts as a hydrogen-ion buffer, counteracting lactic acid buildup and the onset of muscle fatigue, which increases your exercise performance via more time to exhaustion. So, the more muscle carnosine you have, the better your workout performance will be.*

To maximize the effectiveness of CarnoSyn beta-alanine, follow the guidelines below.

1. Take CarnoSyn Beta-Alanine, Not Generic Beta-Alanine

Generic beta-alanine is a popular pre-workout ingredient. Chances are you've taken it at some point. Manufacturers love generic beta-alanine because it's less expensive than CarnoSyn, but just because your pre-workout contains generic beta-alanine doesn't necessarily mean it's going to help you crush your training sessions. That's because generic beta-alanine is not backed by scientific research or certified by third party clinical testing for its purity.


With more than 55 clinical studies behind it, and 20 published in peer-reviewed journals, CarnoSyn is the only beta-alanine that is scientifically proven to boost athletic performance and has been tested on a wide range of athletes and training modalities, including sprinting, cycling, rowing, and weightlifting.[6] Studies have shown that CarnoSyn helps increase strength, optimize workout recovery, enhance mental focus, and improve endurance.[7]*

2. Dose Beta-Alanine According to the Prevailing Science

Beta-alanine can heighten your workout performance, but not if you're underdosing it, which is the case with many pre-workout formulas. The research indicates that you need to load a minimum of 3.2 grams per day over 28 days to get an ergogenic benefit, such as building more muscle mass and improving exercise capacity.[7]*

In this case, however, more is better. If you double the dose, increasing your daily intake from 3.2 grams to 6.4 grams, your performance can significantly increase.[7] A higher dose will create more muscle carnosine retention, which will further fuel endurance, delay muscle fatigue, and enhance peak performance.*

Swolverine Kre-Alkalyn Creatine
Swolverine Kre-Alkalyn Creatine
Kre-Alkalyn® powder to increase strength & endurance

3. Avoid Products That Lump Beta-Alanine into a Proprietary Blend

This ties in with the previous point. You can't know you're dosing properly if you don't know how much you're getting, which is the case when beta-alanine is included as part of what's called a proprietary blend. Such blends only list the combined amount of all the ingredients used in the blend; they don't disclose how much of each ingredient the product contains. Using beta-alanine as a single ingredient will ensure you get the clinically effective dose.

Female athlete stretching.

4. Stack CarnoSyn Beta-Alanine with Other Proven Ingredients for Even Greater Performance

Because it's a stand-alone, unflavored ingredient, CarnoSyn beta-alanine is easy to stack with other products. If you need a bigger pump and want more strength, stack it with pure, unflavored citrulline malate. Need to recover faster? Add a couple of scoops of branched-chain amino acids to your stack.*

Another powerful supplement that has been extensively researched and proven to help increase power and strength is creatine. In fact, research shows that creatine stacked with beta-alanine improves strength and body composition and sparks significantly greater gains in strength than supplementing with creatine alone.[8]*

In a study published in The International Journal of Sports Nutrition and Exercise Metabolism, researchers looked at the effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes in collegiate football players during a 10-week resistance-training program. Thirty-three male subjects were randomly assigned to get either a placebo, creatine, or creatine plus beta-alanine. During each testing session, the subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test and 20-jump test), and body composition.[8]*

Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accrual and body fat composition. For even better results, consider stacking CarnoSyn beta-alanine with Kre-Alkalyn. You'll get even better gains, without the mild side effects (water retention, bloat) sometimes associated with ordinary monohydrate.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  1. Santana, Jeferson O., et al. (2018). Beta-alanine supplementation improved 10-km running time trial in physically active adultsFrontiers in Physiology, 9, 1105.
  2. Baguet, A., Bourgois, J., Vanhee, L., Achten, E., & Derave, W. (2010). Important role of muscle carnosine in rowing performance. Journal of Applied Physiology, 9(4), 1096-101.
  3. Hill, C. A., et al. (2007). Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Journal of Amino Acids, 32, 225-233.
  4. Stout, J. R., et al. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. The Journal of Strength and Conditioning Research, 20(4), 928−931.
  5. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids,43(1), 25-37.
  6. Smith, A. E., et al. (2009). Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition, 6, 5.
  7. Culbertson, Julie Y., et al. (2010). Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients 2(1), 75-98.
  8. Hoffman, et al. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength and power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 6(4), 430-46.

About the Author

Walter Hinchman, MBA

Walter Hinchman, MBA

Walter Hinchman is the CEO and founder of Swolverine.

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