Beta-alanine increases high-intensity training performance

Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing carnosine tissue levels. Carnosine, which is produced from alanine, is an important antioxidant as it protects cells from destruction and buffers acids that cause fatigue.
A study research conducted by Brazilian scientists concluded that beta-alanine is an effective supplement for preventing fatigue during high-intensity training. The optimal dosage of beta-alanine appears to be 6.4 grams per day, divided into four single doses of 1.6 grams. This dosage increases blood carnosine levels by 30 percent.
A beta-alanine supplement could improve performance by increasing muscle strength and mass and by preventing acid buildup during intense exercise.
(Medicine Science Sports Exercise, 42: 1162-1173, 2010)