Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing tissue carnosine levels. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. A research review by Brazilian researchers concluded that beta-alanine was an effective supplement for preventing fatigue during high-intensity exercise. The optimal dosage of beta-alanine appears to be 6.4 grams per day, divided into four doses of 1.6 grams. This dose will increase blood carnosine levels by about 30 percent. Beta-Alanine supplements may improve perfomance by increasing muscle strength and size, and by preventing acid buildup during intense exercise.
