Beta-alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. It differs in configuration from the conventional alanine molecule.
In its infancy, some of its athletic performance benefits when taken as a supplement include increased carnosine levels and increased total work done in exercise tests. Over the years, beta-alanine is reported to increase muscular strength and power output, muscle mass, as well as anaerobic and aerobic endurance. It also helps delay muscular fatigue which allows a person to train harder and longer.
In terms of dosage, research indicates an intake between 3.2 and 6.4 grams daily to significantly boost carnosine levels and improve athletic performance. Benefits normally occur in as little as two weeks. One of these manifestations include intense vasodilation or muscle pumps.