Endurance
Beta-Alanine
Beta-alanine raises muscle carnosine, which buffers acid during hard efforts, and works through daily loading.
How it counts: Counts toward Endurance, not the grade
Scored against its clinical dose in the Endurance sub-score (and any award that uses it), but it doesn’t move the overall grade.
- Clinical dose
- 3,200–6,400 mg
- Safety ceiling
- —
- Evidence
- strong
- Category
- Endurance
Evidence summary
Research confidence: high
3.2 g/day chosen per StimIndex policy; ISSN range 4–6 g/day. Chronic loading dose, not a single-serving dose (split into ≤2 g doses to limit paraesthesia). The dose shown here is the daily-effective amount, not a per-serving amount, since beta-alanine works by building up with daily use.
Research sources
- International society of sports nutrition position stand: Beta-Alanine (JISSN 2015)(opens in new window)
- The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis (Harris et al., Amino Acids 2006)(opens in new window)
3.2 g/day for 4 weeks produced a 42.1% increase in muscle carnosine (vs. 64.2% at 6.4 g/day) — primary RCT establishing 3.2 g/day as an effective, lower-paraesthesia dose.
Dosed at or above clinical in
- Bucked Up Mother Bucker6,400 mg
- Transparent Labs STIM-FREE Pre-Workout4,000 mg
- Transparent Labs BULK Pre-Workout4,000 mg
- Legion Athletics Pulse Stim-Free Pre-Workout3,600 mg
- Legion Athletics Pulse Pre-Workout (Caffeinated)3,600 mg
- Swolverine PRE3,200 mg
- Cellucor C4 Ultimate Pre-Workout3,200 mg
- Raw Nutrition Essential Pre-Workout3,200 mg
- RYSE Loaded Pre3,200 mg
- KAGED Pre-Workout Elite3,200 mg
- BodyTech Elite Altered Strength Pre-Workout3,200 mg
- BodyTech Elite Altered Strength Stim-Free Preworkout3,200 mg
- BodyTech Elite Altered Savage Preworkout3,200 mg
- Bucked Up Woke AF3,200 mg
- Beyond Raw LIT V2 Pre-Workout3,200 mg
- Beyond Raw LIT AF Pre-Workout3,200 mg
- Alpha Lion SUPERHUMAN Extreme3,200 mg
- Alpha Lion SUPERHUMAN Burn3,200 mg
- BodyTech Solid Pre3,200 mg
- RYSE Supplements Godzilla Pre-Workout3,200 mg
- Redcon1 Total War Pre-Workout3,200 mg
- Raw Nutrition Thavage Pre-Workout3,200 mg
- Ghost Lifestyle LEGEND V4 Pre-Workout3,200 mg