Description of Beta Alanine - GymBeam (powder)
Short summary
Beta-alanine is an amino acid that gradually raises carnosine levels in muscles – a substance that buffers muscle acidity during intense exercise. The recommended daily intake is 3.2-6.4 g (2 scoops of this product), needed over at least 2-4 weeks of regular use. It is most beneficial for high-intensity efforts lasting 1-4 minutes (interval training, football, basketball). At higher doses, it can cause harmless skin tingling.
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Ingredient quality8.0
Formula transparency10.0
Effectiveness5.8
Safety10.0
Independent testing8.0
How to use
Mix 1 scoop (1.9 g) with water, juice or another beverage and consume once to twice daily – to reach the recommended daily intake (3.2-6.4 g), it makes sense to take 2 scoops. Daily use for at least a few weeks, including on non-training days, is key to results.
Pros and Cons
One of the best-researched supplements for athletic performance
Clean formula – 100% beta-alanine, no additives
Gradually raises carnosine levels in muscles and delays fatigue during high-intensity efforts
Combines well with creatine and pre-workout supplements
Independently tested for heavy metals and harmful bacteria
The effect is not immediate – at least 2-4 weeks of regular use are needed
One dose (1.9 g) is below the lower limit of the recommended daily intake – 2 scoops are needed for the full dose
Does not benefit short sprints (<30 s) or pure endurance
Higher doses often cause skin tingling
Suitable for
Athletes in team sports (football, basketball, handball) – longer high-intensity efforts
Middle-distance runners, cyclists and swimmers – endurance at high intensity
People doing interval (HIIT) training – delays the onset of muscle fatigue
No, it's simply that one dose only covers part of the scientifically supported range. According to sports science recommendations (Trexler et al., 2015), a daily intake of around 3.2–6.4 g over at least 2–4 weeks is needed to reliably raise carnosine levels in muscles. One dose of this product (1.9 g) covers only the lower part of this range, so as a rule at least 2 scoops per day are needed to reach the recommended daily amount – this should be taken into account when purchasing and dosing.
No, this is a harmless and temporary phenomenon called paresthesia. It occurs because beta-alanine briefly stimulates nerve endings in the skin (Liu et al., 2012). It's more common with larger single doses – if it bothers you, you can reduce it by taking smaller, divided doses throughout the day.
It's especially suitable for your type of sport. Research analysis shows that beta-alanine is most beneficial for high-intensity efforts lasting approximately 1–4 minutes – e.g. interval training, team sports or middle-distance running (Hobson et al., 2012). There is no noticeable effect for very short sprints (under 30 seconds) or long-lasting moderate endurance, but it is beneficial for e.g. football with its repeated high-intensity bursts.
They complement each other, as they work in different ways. Creatine works mainly for short, explosive efforts, while beta-alanine works for longer high-intensity efforts with delayed onset of fatigue. Recent research reviews show that combining both can bring additional performance benefits compared to using either supplement alone (Ashtary-Larky et al., 2025).
No major allergens listed.
Do not exceed the recommended daily dose.
Use by pregnant women, breastfeeding mothers and children is not recommended without consulting a doctor.
Higher single doses may cause temporary skin tingling (paresthesia), which is not dangerous.
Ingredients
100% beta-alanine.
Form:Powder
Dose:1 scoop (1.9 g)
Available flavors:2 (Unflavored, Lemon-Lime)
Beta-alanine:1900 mg
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