In the body, beta-alanine combines with another amino acid, histidine, to form the dipeptide (two aminos bound together) known as carnosine.
Higher levels of carnosine can generate greater forceful contractions for a longer period, resulting in superior strength, endurance, and mass gains.
Takng beta-alanine with creatine was observed in one study to result in more muscle gained and more fat lost than subjects taking just creatine.
The recommended dosage various from splitting up 3.2 grams all day to taking 2-3g with your pre- and post-workout shakes.
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