One Raw Beta‑Alanine 400g

The clinically effective beta-alanine dose to increase muscle carnosine and improve endurance is 3.2-6.4 g/day according to meta-analyses (Hobson et al., Amino Acids, 2012). Skin tingling (paresthesia) is a normal pharmacological effect of MRGPRD receptors activated by beta-alanine — harmless and transient (15-45 min). To reduce it without losing effectiveness: split into 2 doses of 1.6 g spread throughout the day rather than a single 3.2 g dose, or dilute in more water (300-400 ml). The tingling effect naturally fades after 2-4 weeks of regular use.

Beta-alanine's ergogenic effect is chronic, not acute — it works by gradually saturating muscle carnosine stores. Studies document measurable effects on endurance and fatigue resistance after 4 weeks of regular use, with a plateau reached at 10-12 weeks of full saturation. Observed gains: 1-5% improvement in performance on 1-10 minute efforts (Harris et al.), reduced DOMS, improved rep count on long sets. Carnosine saturation is maintained for several weeks after discontinuation.

One Raw Beta-Alanine by Zoomad Labs is a pure ingredient with no flavors, sweeteners, or colorants — that is precisely the point of the 'One Raw' range: raw materials for customizing your supplementation. In a homemade pre-workout, add 1.6-3.2 g of One Raw Beta-Alanine to your shaker along with L-Citrulline (One Raw AAKG), caffeine (Caffeine Speed 7Nutrition), and creatine (One Raw Creatine). This 'raw stacking' approach is more economical than formulated pre-workouts and allows full control over dosing.

Beta-alanine is particularly beneficial for high-intensity efforts of 60-240 seconds (strength training sets, sprints, short repeated efforts) through increased muscle carnosine, which buffers lactic acidosis. For pure endurance sports (marathon, long-distance cycling), the effect is more modest since these efforts rely more heavily on aerobic metabolism. However, for intermittent sports (CrossFit, team sports, combat sports with 3-5 minute rounds), beta-alanine significantly improves the ability to repeat intense efforts over the course of the session.

Since carnosine saturation is a chronic process, beta-alanine should be taken daily — including rest days — to maintain and build muscle stores. The maintenance dose on rest days can be slightly reduced (1.6 g vs 3.2 g on training days). At 400 g with 3.2 g/day, the One Raw format represents 125 days of supplementation — around 4 months, largely covering a full saturation and maintenance cycle.

Beta-alanine is considered safe at nutritional doses (≤6.4 g/day) for healthy adults. EFSA has not set an upper limit due to the absence of documented toxicity. Skin paresthesia, while uncomfortable for some, is entirely harmless. No cardiac, renal, or hepatic toxicity is documented in the literature. Precautions: people with chronic kidney disease (reduced elimination of taurine produced from beta-alanine) should consult their doctor. Not recommended during pregnancy as a precaution, due to a lack of specific studies.