Beta-Alanine: Helping You Push Harder for Longer
In the world of Action Sports, whether it's long-distance cycling, trail running, triathlon, or mountain biking - performance often comes down to how long you can sustain efforts before fatigue sets in. That’s where Beta-Alanine enters the scene!
Recognised for its role in improving muscular endurance, Beta-Alanine is one of the few supplements with strong scientific backing for its effects on high-intensity and endurance performance.
What Is Beta-Alanine?
Beta-alanine is a naturally occurring non-essential amino acid. Unlike other amino acids, it doesn’t directly build proteins. Instead, its primary function is to boost levels of carnosine in the muscles.
Carnosine acts as a buffer - it helps to stabilise the pH in your muscle cells by reducing the build-up of hydrogen ions that cause acidification during intense exercise. In simpler terms: it helps your muscles stay in the game longer before they start to burn out.
When you supplement with beta-alanine, you increase the amount of carnosine your muscles can store, which improves your ability to perform at a high intensity for extended periods (Hobson et al., 2012).
Why Is Beta-Alanine Beneficial for Endurance Athletes?
Action Sports demand a mix of aerobic endurance and anaerobic power. Think hill sprints on the bike, the last lap of a 20 minute moto, or pushing the final kilometre of a run. These situations elevate hydrogen ion levels, decreasing the PH of the muscle environment and causing fatigue.
Beta-alanine delays this fatigue, allowing for :
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Improved performance in efforts lasting 1 to 10 minutes
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Enhanced power output during repeated sprints or climbs
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Reduced muscle acidity, helping you recover faster between efforts
For athletes who train or compete in sports involving bursts of high intensity - especially those lasting over a minute, Beta-Alanine can be a valuable tool to sustain performance and delay fatigue (Saunders et al., 2017).
How to Use Beta-Alanine
The performance benefits of beta-alanine come with consistent use over time.
For our unflavoured Beta Alanine we advise the following :
Add 4g (2 scoops) into at least 200ml of water, mix and drink.
Use once daily at any given time.
Mix with water, juice, shakes or smoothies.
This product may cause parathesia (tingling sensation), which although harmless may be found uncomfortable.
Product Spotlight: RIDE Nutrition Beta-Alanine
RIDE Nutrition’s Beta-Alanine is a pure, unflavoured powder formulated with endurance athletes in mind. It's ideal for stacking with other daily supplements taken in the morning, such as the Hydro Fizz Electrolyte range or our Creatine Monohydrate.
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100% pure beta-alanine
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No sweeteners or fillers
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Easy mixing for pre- or post-session use
Designed for cyclists, runners, and outdoor athletes, it supports those who train with structure and race with intent.
Conclusion
If you’re serious about performance in action sports, beta-alanine is a scientifically backed way to extend time to fatigue, sharpen your edge in high-intensity efforts, and support better recovery between bursts. It's not a quick fix - but with consistent use, it’s one of the most effective tools endurance athletes can add to their supplement strategy.
References
Hobson, R.M., Saunders, B., Ball, G., Harris, R.C. and Sale, C., 2012. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), pp.25–37.
Saunders, B., Elliott-Sale, K., Artioli, G.G., Swinton, P.A., Dolan, E., Roschel, H., Sale, C. and Gualano, B., 2017. β-Alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), pp.658–669.