Beta-alanine is an amino acid that binds with histidine, another amino, to create carnosine. Taking beta-alanine supplementally ensures that you have enough to create maximal carnosine levels in your muscles, which is a good thing because research confirms that athletes supplementing with beta-alanine experience increases in muscle strength, power and endurance compared to those taking a placebo. Research even shows that trained subjects supplementing with beta-alanine gain more muscle and lose more fat than those not getting beta-alanine.

For best results, take 2 to 3 grams of beta-alanine with 3 to 5 grams of creatine 30 minutes before you work out and within 30 minutes after your workouts.