POWERFUL INTRACELLULAR BUFFER
Beta-alanine supplementation increases muscle carnosine levels. Carnosine acts as an intracellular pH buffer (in contrast to citrate or bicarbonate, which are extracellular buffers acting in the blood). The lower the pH in muscle, the less force it can develop. By helping to keep your muscle pH less acidic, beta-alanine supplementation attenuates fatigue and increases muscle performance in high-intensity exercise lasting around 1-7min (e.g. track cycling, swimming, middle-distance running, rowing). It also helps increase performance significantly in interval and resistance training.
ENHANCED TRAINING CAPACITY
Beta-Alanine may also provide an aid to enhance training adaptations, either by increasing the capacity to train hard or by reducing the damage associated with high levels of muscle acidity. Vegetarians in particular might want to look into supplementing beta-alanine because meat is the only dietary supply of carnosine so carnosine levels are likely to be low in vegetarians, which makes them tire quicker than non-vegetarians. Taking beta-alanine is safe, however some people experience a slight tingling sensation in the skin.