The amino acid beta-alanine is a precursor for synthesizing carnosine, a molecule that helps buffer acid in muscles. Daily supplementation with beta-alanine can increase muscle carnosine levels[1] and boost exercise performance during high-intensity, short-duration activities which last between 30 seconds and 10 minutes.[2][3][4][5][6] Current evidence suggests that combining beta-alanine with sodium bicarbonate can further enhance exercise performance during high-intensity, short-duration activities.[7][8]
Does combining beta-alanine with sodium bicarbonate improve exercise performance?
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•Last Updated: May 16, 2025
Combining beta-alanine with sodium bicarbonate can enhance exercise performance during high-intensity, short-duration activities. Beta-alanine increases muscle carnosine levels, which helps buffer acid in the muscles. This intracellular buffering complements the extracellular buffering action of sodium bicarbonate, which helps maintain pH balance in the blood and muscles by neutralizing excess acid.