Beta-Alanine

 

Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance (30Trusted Source, 31Trusted Source).

Additionally, beta-alanine may help increase muscle mass if you are following an exercise program.

One study showed that taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and football players (32Trusted Source).

Another study reported that adding a beta-alanine supplement to a six-week, high-intensity interval training program increased lean body mass by about 1 pound (0.45 kg) more than a placebo (33Trusted Source).

While more research on beta-alanine and muscle gain is needed, this supplement may help support muscle gain when combined with an exercise program.

Shop for beta-alanine supplements online.

Summary: Beta-alanine is an amino acid that can improve exercise
performance. Some evidence shows that it may also help increase muscle mass in
response to exercise, but more information is needed.