Beta-alanine Helps Endurance Athletes

Beta-alanine is one of the few scientifically established supplements. If you’re an endurance athlete, it’s probably worthwhile to take it. It’s been shown to decrease the buildup of lactic acid. You need about 3g of beta-alanine daily, taken on a consistent basis, for it to be effective. Research has shown improvement in performance after 3 weeks.

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For cyclists it helps with max efforts up to 4 mins duration. Longer than this and it has no benefit. Check out the studies.