Beta-Alanine Supplements: Benefits and Training Goals

As the pursuit of peak human performance increasingly intersects with biochemistry, beta-alanine has emerged as a focal point in sports science, with special emphasis on the fitness supplement industry.

What sparked interest in this particular amino acid was a discovery made by a Russian chemist by the name of Vladmir Gulevich in the 20th century, who identified carnosine, a dipeptide in which beta-alanine is a precursor (Alonso 2020). It is through its production of carnosine that many fitness supplements reap beta alanine’s benefit. Beta-alanine is a precursor of carnosine, which contributes to buffering hydrogen ions during high-intensity exercise; supplementation effects depend on the exercise tested.

With this discovery, companies sought ways to incorporate beta-alanine into their fitness products. This eventually led to nationally recognized companies in both the energy drink and pre-workout industries that included the non-essential amino acid in their products.

It is important to further understand why these companies included this, or perhaps choose to remove it from their products.

What beta-alanine benefits do endurance studies examine?

Beta-alanine has gained prominence among athletes for its ability to enhance muscular endurance by increasing carnosine levels. Carnosine contributes to hydrogen-ion buffering during high-intensity exercise; effects on fatigue depend on the task. How that buffering affects exercise outcomes depends on the test.

Hobson and colleagues’ 2012 meta-analysis found improved exercise capacity, but not a significant pooled benefit on performance measures; duration-specific findings were clearest in tests lasting 60–240 seconds.

This physiological mechanism underpins its popularity among athletes engaged in high-intensity training.

In the late 2000s, research began to further analyze beta-alanine in relation to collegiate athletics where a randomized controlled trial searched for connections between supplementation and reduced feelings of fatigue in football players. This 2008 study examined the effects of 30 days of beta-alanine supplementation on anaerobic performance in collegiate football players (Hoffman 2008).

Participants were randomly assigned to either a beta-alanine group or a placebo group. Supplementation started three weeks before preseason training and continued into the first nine days of camp.

The line-drill fatigue rate did not differ significantly; the Wingate fatigue-rate finding was a nonsignificant trend, which should be distinguished from lower reported fatigue and higher bench-press training volume. The beta-alanine group also showed significantly higher bench press training volumes and reported lower feelings of fatigue.

These findings suggest that, although short-term performance gains were limited, beta-alanine may have enhanced training capacity and reduced fatigue over time in highly trained athletes.

Company records place C4’s STARBURST collaboration in September 2021 and describe its SKITTLES collaboration in March 2022.

Some C4 products include beta-alanine, but formulas vary; this discussion should not imply uniform ingredients across every C4, Ghost or Red Bull product.

Ehrlich’s 2025 account described C4 campaigns featuring NFL players Bijan Robinson and CJ Stroud; these are historical examples rather than a claim about current partnerships.

The cited 2025 sports-media account describes C4’s college-athlete partnerships; it does not establish that the 2008 trial caused those marketing decisions.

It is through years of scientific research that athletes trust companies, such as C4, who prominently use beta-alanine in their products despite it not being essential for bodily functions.

C4’s decision to include beta-alanine in both their energy drinks and pre-workout enables them to specifically gear their products towards an athlete while continuing to build partnerships across various sports settings.

While other companies refrain from the inclusion of beta-alanine in their supplements, C4 exploits the amino acid’s role in increasing carnosine levels with its correlation to athletic performance. The cited 2025 account describes particular sports-marketing examples, not a current market-wide comparison of pre-workout partnerships.

How do exercise duration and training goals affect relevance?

While beta-alanine is celebrated for its performance-enhancing effects, some consumers are turned off by its downsides. These include the unpleasant tingling sensation known as paresthesia, concerns over excessive dosages, and its frequent inclusion in supplements where it may not be necessary or beneficial.

Task-specific capacity findings should not be treated as a guarantee of superior performance in every one-to-four-minute activity. The cited 2014 trial concerned recreationally active females; its findings do not establish a uniform benefit or lack of benefit for all bodybuilders.

In a meta-analysis from 2012, R.M Hobson reviewed 15 studies involving 360 participants and found that beta-alanine supplementation significantly improved exercise outcomes compared to placebo, particularly in efforts lasting 60–240 seconds and over 240 seconds. However, no benefit was observed for exercise lasting under 60 seconds or for overall exercise performance measures. On average, beta-alanine supplementation led to a 2.85% improvement in exercise outcomes, supporting its effectiveness for enhancing exercise capacity (Hobson 2012).

The analysis found benefits most clearly in high-intensity exercise-capacity tests lasting 60–240 seconds, rather than establishing an aerobic-only benefit or a rule for every bodybuilder.

Why do beta-alanine tingles affect product choices?

From this, it is important to notice the shift in new, yet popular supplement companies such as Gorilla Mind and Ekkovision in releasing pre-workout products that do not include beta-alanine.

Relevance depends on the duration and demands of the exercise, not a bodybuilding label alone. In contrast to C4, who has been in the game for over a decade and gears towards athletes, these new supplement companies tend to follow trends of their primary purchasing audience: bodybuilders and the rising “gym rat” culture.

From a certain point of view, many gymgoers primarily neglect the entire benefit of beta-alanine for the simple pleasure of feeling “tingles’ or itchiness when working out as a method of being able to “feel” your pre-workout hit you (Schinetsky 2020).

Furthermore, while some may view the tingling feeling of high doses of beta-alanine as a bonus to taking preworkout, other users specifically dislike the non-essential amino acid for this reason.

This sensation can be uncomfortable and distracting during workouts, potentially hindering performance rather than enhancing it (Dolan 2019).

Research has indicated that doses of 800 mg or more can trigger this response, leading many bodybuilders to avoid beta-alanine to maintain a more focused training session.

Schinetsky’s 2020 product-opinion article argues against routine inclusion in pre-workouts; that viewpoint is not a trial result.

Bodybuilders often prioritize supplements that provide clear, consistent benefits without adverse reactions. This often leads them to seek alternatives that support performance without the drawbacks associated with beta-alanine.

Companies like Gorilla Mind take advantage of this public opinion by totally eliminating beta-alanine in their pre-workout supplements and offer the option to purchase the supplement separately (Maksymenko 2025).

The cited 2025 review discusses beta-alanine-free pre-workout choices; one reviewer’s selection does not establish an overall public consensus or universal superiority (Maksymenko 2025).

When comparing both Gorilla Mind and C4’s decisions regarding the inclusion of beta-alanine, it’s clear that the inclusion of beta-alanine in pre-workout supplements is becoming more selective, with many brands opting to prioritize targeted efficacy and user comfort over traditional formulations.

How should beta-alanine supplements fit workout goals?

Supplement companies carefully weigh the inclusion of beta-alanine based on consumer demand, product purpose, and marketing strategy. Some highlight it as a performance booster in pre-workouts, while others exclude it due to its side effects, or offer it separately to give users more control over their intake.

The ongoing discussion surrounding beta-alanine use in fitness supplements reflects a growing understanding among both competitive athletes and casual lifters about its advantages and limitations.

Evidence is strongest for selected high-intensity exercise-capacity tasks; it does not divide every athlete into an endurance beneficiary and every strength-focused lifter into a non-beneficiary.

The product choices discussed illustrate different marketing approaches; they do not establish that one formula is better suited to every bodybuilding or low-repetition routine.

The future of beta-alanine’s presence in supplements will ultimately hinge on user preferences, workout objectives, and how well companies adjust to a more educated and niche-driven consumer base. As more research emerges, brands will need to stay flexible in their approach to remain relevant in a fast-evolving industry.

References

All posts. (2017, April 10). A History of Pre-Workout Supplements. Physical Culture Study; Physical Culture Study. https://physicalculturestudy.com/2017/04/10/a-history-of-pre-workout-supplements/

Dolan, E., Swinton, P. A., Painelli, V. de S., Stephens Hemingway, B., Mazzolani, B., Infante Smaira, F., Saunders, B., Artioli, G. G., & Gualano, B. (2019). A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Advances in Nutrition, 10(3), 452–463. https://doi.org/10.1093/advances/nmy115

Ehrlich, M. (2025, January 10). C4 Energy Uses NIL to Build Long-Term Athlete Partnerships. NIL Daily on SI; Sports Illustrated. https://www.si.com/fannation/name-image-likeness/nil-news/c4-energy-uses-nil-to-build-long-term-athlete-partnerships

Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration β-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutrition Research, 28(1), 31–35. https://doi.org/10.1016/j.nutres.2007.11.004

Kresta, J. Y., Oliver, J. M., Jagim, A. R., Fluckey, J., Riechman, S., Kelly, K., Meininger, C., Mertens-Talcott, S. U., Rasmussen, C., & Kreider, R. B. (2014). Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition, 11(1). https://doi.org/10.1186/s12970-014-0055-6

Maksymenko, O. (2025). 9 Best Pre-Workouts Without Beta-Alanine in 2025. Torokhtiy Weightlifting. https://shop.torokhtiy.com/blogs/reviews/best-pre-workouts-without-beta-alanine

Rodríguez Alonso, M. (2020). Beta-Alanine – an overview | ScienceDirect Topics. Www.sciencedirect.com. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/beta-alanine

Schinetsky, R. (2020, January 29). Just Say “No” to Beta Alanine in Pre-Workouts. Supplement Engineer. https://supplementengineer.com/blogs/supplements/just-say-no-to-beta-alanine-in-pre-workouts

Gorilla Mind. (n.d.). Beta-Alanine. https://gorillamind.com/products/beta-alanine?variant=43064432132141

Team Cellucor. (2021, September 21). C4 Pre-Workout Ingredients & The Science Behind Each Scoop. Cellucor. https://cellucor.com/blogs/supplementation/cellucor-c4-preworkout-ingredients?srsltid=AfmBOopmPVfpqTrFGnU0OkU9RSAP4MHfKrXUlLIcKOMb6_I-fo62ewS1#content-link–h3-strong-carnosyn-beta-alanine-benefits-strong-h3

Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-y

Nutrabolt. (2021, September 28). C4 Energy STARBURST collaboration announcement. https://www.prnewswire.com/news-releases/c4-energy-launches-starburst-candy-collaboration-providing-a-burst-of-explosive-energy-in-four-juicy-flavors-301386680.html

Cellucor. (2022, March 30). How it’s made: C4 Energy x SKITTLES flavor. https://cellucor.com/blogs/lifestyle/c4-energy-x-skittles-flavor

Pull Quotes:

“Beta-alanine is a precursor of carnosine, which contributes to buffering hydrogen ions during high-intensity exercise; supplementation effects depend on the exercise tested.”

“Beta-alanine has gained prominence among athletes for its ability to enhance muscular endurance by increasing carnosine levels.”

“Bodybuilders often prioritize supplements that provide clear, consistent benefits without adverse reactions.”