beta alanine

5-time CrossFit Games Champion Matthew Frasier recently revealed his favorite pre-workout supplement during his interview with Joe Rogan – Beta Alanine.

What Is Beta Alanine 

Beta-Alanine is a non-essential beta-amino acid, that promotes the synthesis of a naturally occurring di-peptide called carnosine. Studies reveal that increased carnosine content in the muscle tissue, can counteract the development of lactic acid, and delay the onset of muscle fatigue, increasing time to exhaustion and improving exercise performance.

When asked what supplements he was taking, Fraser the fittest man in history said, told Joe Rogan on the Joe Rogan Experience that he supplements with a “shit-ton of beta-alanine.” Surprised that more people do not supplement with Beta-Alanine, Fraser told Rogan,

“I found where I could buy it on its own, not mixed in a pre-workout, and kept it in my gym-bag and just take a scoop before every training session. It makes me feel like I have a third lung. Someone told me it blocks lactic acid, so that makes sense, why I feel so good when I take this.

So much of CrossFit is who can spike their heart rate and keep it there the longest, or who can hold off the lactic acid the longest.”


RELATED ARTICLE The 7 Best Supplements For CrossFit Athletes

How Does Beta-Alanine Work

Several studies have shown that Beta-Alanine could be one of, if not the best supplement to improve muscular endurance and delay the onset of muscle fatigue, one of the key components according to Fraser, in order to maximize his performance during his training.

While your train your body relies on glucose for energy, which results in the production of lactic acid and increased muscle acidity. Lactic acid is created from the buildup of hydrogen ions (H+), which causes your muscles pH to drop, therefore when lactic acid rises, it linearly increases the acidity in your muscle tissue. When acidity increases your muscles lose the ability to contract and results in a loss of endurance and power. Beta-alanine, specifically the patented ingredient CarnoSyn® buffers hydrogen through an increase in carnosine content, which will help your muscles contract for a longer period of time and delay the onset of fatigue.  

RELATED ARTICLE The Ultimate Guide to Beta-Alanine

Beta-Alanine Benefits For Athletes

1. Beta Alanine Improves Endurance 

Numerous studies have shown that supplementing with CarnoSyn Beta-Alanine improves muscle carnosine concentrations to help delay muscle fatigue and counteract the build-up of lactic acid. A study published in the Journal of Medical & Science In Sports & Exercise examined the effects of muscle carnosine content and endurance cycling capacity after 24 weeks of supplementation in cyclists.

The study showed that supplementing with CarnoSyn Beta-Alanine increased muscle carnosine content and improved high-intensity cycling capacity at every time-interval [RR]. 

Another study published in the Journal Exercise Physiology investigated the effects of beta-alanine supplementation on a 10km running time trial. Sixteen subjects were randomized into a double-blind placebo-controlled trial. For 23 days, the subjects ingested 5g of beta-alanine or a placebo. The running protocol was performed three times per week. The results showed that time to completion of the 10km running time trial decreased significantly with those that supp’ed up with beta-alanine.

2. Beta Alanine Improves VO2 Max

Research indicates that Beta-Alanine supplementation improves VO2 Max. VO2 max is defined as the maximum amount of oxygen your body can use, during exercise. This is especially important for endurance athletes and for sports such as CrossFit, who heavily rely on muscular endurance to maintain a high-level of performance. 

Researchers from the University of Oklahoma conducted a double-blind controlled trial that evaluated the effects of combining beta-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men. The results showed that after three weeks, VO2 MAX thresholds improved by 110% and after six weeks to 115% [R].

Through an improvement in oxygen consumption, you’ll allow your body more time to exhaustion, therefore improving exercise and training capacity.

Beta Alanine Improves Strength 

When asked what other supplements he takes, Fraser revealed that he also supplements with protein and creatine.

Research shows that stacking creatine with beta-alanine composition significantly improves greater gains in strength, endurance, body composition, and performance than compared to supplementing creatine or beta-alanine alone.

A study published in The International Journal Of Sports Nutrition And Exercise Metabolism, examined the effects of creatine and creatine stacked with beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance-training program amongst collegiate football players.

RELATED ARTICLE 5 Effective Ways To Optimize Your Training With Beta-Alanine

Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine with beta-alanine (CA) group. During each training session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition.

Creatine stacked with beta-alanine appeared to have the greatest effect on lean tissue accruement and body fat composition [R]. For even better performance results, stack Kre-Alkalyn with Beta-Alanine instead of creatine monohydrate.

RELATED ARTICLE Creatine Vs Beta-Alanine: Which One Is Better?

What's The Recommended Dose Of Beta-Alanine?

Beta-Alanine is a bit different than most other supplements. Beta-alanine requires a loading phase. Studies show that athletes with a larger saturation or accumulation of muscle carnosine content who loaded at least 90 grams of beta-alanine over 28 days saw marked improvement in performance. Those with a greater intake of 179 grams over the same period significantly amplified their results. The research shows, that you need at least 5g per day for up to four weeks before you start seeing an improvement in exercise performance. Beta-alanine, however, does not need to be cycled.

According to CarnoSyn® you're starting dose should be at least 3.2g per day for a minimum of four weeks to improve muscle carnosine content and endurance capacity. If you want to maximize athletic performance and endurance, it's recommended to supplement with 6.4g. Carnosyn has a loading period of 28 days and should be taken every day on training and non-training days to maintain optimal levels of carnosine in the body. 

When choosing a Beta-Alanine supplement, it's extremely important that you choose a product that uses the patented ingredient CarnoSyn®

When comparing CarnoSyn with other beta-alanine products, CarnoSyn is the only beta-alanine with more than 55 published scientific studies, supported claims, proven performance, and patent protection around the world. It's the most trusted brand when it comes to quality, purity, and effectiveness. So before you buy Beta-Alanine look at the supplement facts, and make sure the key ingredient is CarnoSyn®

Swolverine’s Beta-Alanine is made with the patented ingredient Carnosyn and provides a clinical dose of 5g per serving, with 100 unflavored servings, to help you power your performance and maximize your training.

RECOMMENDED PRODUCT Beta-Alanine (100 Servings, 5g Per Serving, Unflavored) 

Mat Fraser's Supplement For Success: Takeaway

There's a reason why 5-time CrossFit Games Champ Mat Fraser has had so much success in becoming the fittest man on earth. Optimizing your nutrition and supplement regimen is crucial in order to maximize your performance and training outcomes. Beta-Alanine is proven to improve muscular endurance, delay muscle fatigue and improve workout volume. If you want to gain a competitive edge, then start supp'ing with beta-alanine. 

Ready To Take Your Workout To The Next Level?


Swolverine's Beta-Alanine is a non-essential beta-amino acid, which works to fight muscle fatigue by counteracting the development of lactic acid. If you can fight muscle fatigue, then you can maintain a high level of performance past the point of exhaustion. Less muscle fatigue means increased training volume, which translates into more strength, better endurance, and optimized performance.


We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle. 


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