Beta-Alanine | The Buffer You’ve Never Heard Of

What it is, how it works, and why it’s quietly one of the most effective supplements in endurance sport.

You’ve probably heard of caffeine. Maybe creatine. Possibly electrolytes. But beta-alanine?
It’s one of those ingredients that’s in the mix for a reason — even if it rarely gets the spotlight.

At Prerun, we included it for a simple reason: it works — especially for runners.

Let’s break it down.

What Is Beta-Alanine?

Beta-alanine is a non-essential amino acid — meaning your body can make it, but not always in large enough amounts for peak performance.

When you take beta-alanine, it combines with another amino acid (histidine) to produce carnosine — a powerful compound that helps buffer acid in your muscles.

Why does that matter?

Because during high-intensity efforts — like hill sprints, surges, or the final minutes of a hard run — your muscles produce lactic acid. This increases hydrogen ion levels, which makes your muscles acidic, contributes to fatigue, and gives you that burning-leg feeling.

Beta-alanine helps delay that process. It gives your body more of the internal tools it needs to push harder, for longer— especially when the pressure is on.

What Does the Science Say?

The research is compelling:

• Consistent beta-alanine supplementation increases muscle carnosine levels by up to 80%
• Studies show improvements in time to exhaustion, especially in efforts lasting 1–4 minutes — think hills, intervals, finishes
• It's been widely studied in both strength and endurance athletes — and its effects are additive when combined with caffeine or creatine

In other words: it makes your engine more efficient under stress.

Why It Matters for Runners?

You might be thinking: "I’m not a sprinter — does this really apply to me?"

Absolutely. Even in longer runs, the hardest parts are often short bursts — chasing a PB finish, powering up a climb, pushing through fatigue in the last 5%.

That’s where beta-alanine shines. It doesn’t give you an artificial jolt — it raises your ceiling.

It’s not flashy. It’s foundational. And it works best when used consistently, just like your training.

Why It’s in Prerun?

We included beta-alanine in our formula because we wanted something real — not just hype. It’s backed by research, shown to improve muscular endurance, and helps you sustain intensity when your body wants to back off.

And that’s what Prerun is about — making hard work more effective.

You don’t always feel beta-alanine kick in.
(Though some people get a tingling sensation called paresthesia — it’s harmless.)

But here’s the thing:
You’ll notice the difference over time — in the moments that matter most.
The final kilometre. The second set of intervals. The run you almost cut short.

That’s the quiet power of beta-alanine.