Get Your Personalized Supplement StackSupplement Stack Quiz

Pterosport

Also known as: beta-alanine, 3-aminopropanoic acid, Pterosport, β-alanine

Overview

β-alanine is a non-essential amino acid naturally found in foods like poultry and meat. It serves as a precursor to carnosine, a dipeptide crucial for buffering muscle acidity during high-intensity exercise. Supplements containing β-alanine, such as Pterosport, are primarily used as ergogenic aids to enhance athletic performance, delay muscle fatigue, and improve exercise capacity, particularly in anaerobic and high-intensity activities. Its mechanism involves increasing muscle carnosine levels, which helps neutralize hydrogen ions and reduce muscle acidosis. β-alanine is one of the most extensively researched sports supplements, with high-quality evidence from numerous randomized controlled trials, systematic reviews, and meta-analyses supporting its ergogenic effects.

Benefits

β-alanine supplementation significantly improves exercise capacity and performance, especially in activities lasting 1 to 4 minutes, by increasing muscle carnosine concentrations and buffering capacity. Meta-analyses indicate a moderate but consistent ergogenic effect, with standardized mean differences (SMD) around 0.58 (95% credible interval 0.079 to 1.1) observed in elite athletes, suggesting a notable performance enhancement. It may also improve repeated sprint performance and combat sports performance, as highlighted by network meta-analyses comparing various supplements. The benefits are most pronounced in trained athletes and elite combat sport athletes. Muscle carnosine levels typically increase after 2-4 weeks of supplementation, with performance benefits becoming evident after this period. The evidence supporting these benefits is of high quality, derived from numerous meta-analyses and randomized controlled trials.

How it works

β-alanine is absorbed in the small intestine and transported into muscle cells. Once inside the muscle, it combines with the amino acid histidine to form carnosine. Carnosine then acts as an intracellular buffer, neutralizing the hydrogen ions (H+) produced during high-intensity anaerobic metabolism. This buffering action helps to maintain optimal muscle pH, delaying the onset of muscle acidosis and fatigue. By enhancing the muscle's buffering capacity, β-alanine effectively extends the duration and intensity at which high-intensity exercise can be performed. Its primary molecular target is the carnosine synthesis pathway within skeletal muscle.

Side effects

β-alanine is generally considered safe when consumed within recommended dosages. The most common side effect is paresthesia, a tingling sensation on the skin, which is typically dose-dependent and harmless. This sensation usually occurs shortly after ingestion and subsides within an hour. Mild gastrointestinal discomfort is an uncommon side effect. No serious adverse effects have been reported in randomized controlled trials. There are no significant drug interactions known, nor are there well-established contraindications, though individuals sensitive to paresthesia should exercise caution. Safety in pregnant or lactating women and children has not been thoroughly studied, so use in these populations is not recommended without medical supervision.

Dosage

The minimum effective dose for β-alanine is approximately 3.2 grams per day. Optimal dosage ranges from 3.2 to 6.4 grams per day, typically divided into smaller doses (e.g., 800 mg to 1.6 grams per dose) to mitigate the common side effect of paresthesia. The maximum safe dose commonly used in studies without serious adverse effects is up to 6.4 grams per day. Consistent daily dosing over at least 2-4 weeks is necessary to effectively increase muscle carnosine levels and observe performance benefits. Sustained-release formulations are available and may help reduce the incidence and intensity of paresthesia. Taking β-alanine with meals can also improve tolerance and absorption. No specific cofactors are required for its efficacy.

FAQs

Is Pterosport effective?

Yes, the active ingredient in Pterosport, β-alanine, has well-documented ergogenic effects, significantly improving exercise capacity and performance in high-intensity activities.

Are side effects common?

The most common side effect is a harmless tingling sensation (paresthesia), which is dose-dependent and typically subsides quickly. It can be managed by dividing doses.

When will I see results?

Results, primarily in the form of increased muscle carnosine and improved performance, are typically observed after 2-4 weeks of consistent daily supplementation.

Can it be stacked with other supplements?

Yes, β-alanine is often combined with other supplements like caffeine or sodium bicarbonate, particularly for additive performance benefits in combat sports.

Is it safe long-term?

Current evidence supports the safety of β-alanine for typical supplementation periods, with no serious long-term adverse effects reported in studies.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/27797728/ – This systematic review and meta-analysis from 2016 found that β-alanine supplementation significantly improves exercise capacity and performance, especially in high-intensity exercise. The study highlighted moderate and consistent effect sizes across multiple randomized controlled trials involving athletes, despite variations in exercise modalities and dosing protocols, indicating its robust ergogenic benefits.
https://www.nature.com/articles/s41598-024-84359-3 – A 2025 systematic review and Bayesian network meta-analysis involving 67 RCTs and 1026 elite combat sport athletes ranked β-alanine among the most effective supplements for improving combat sports performance. It reported a significant ergogenic benefit with an SMD of 0.58 (95% CrI 0.079, 1.1), underscoring its utility in this athletic population despite heterogeneity in sport types and supplement combinations.
https://pubmed.ncbi.nlm.nih.gov/26442916/ – This systematic review and meta-analysis from 2016, which analyzed 159 studies on athletes, indicated that β-alanine is widely used among elite athletes. This widespread adoption supports its perceived efficacy and acceptance within the sports nutrition community, although the study noted methodological variability in the included research.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1675654/full – This source, likely a comprehensive review or meta-analysis, provides further evidence on the efficacy and mechanisms of β-alanine. It contributes to the understanding of how β-alanine enhances performance by increasing muscle carnosine levels and buffering capacity, thereby delaying fatigue during high-intensity exercise. The article likely consolidates findings from various studies to present a holistic view of β-alanine's role as an ergogenic aid.