Enhancing Endurance with Beta-Alanine & Electrolytes

Endurance isn’t just about willpower—it’s about properly fueling your body to go the distance. In Part 1, we covered how carbs like honey and cassava power your workouts. Now, it’s time to explore the next level of performance enhancement: beta-alanine and electrolytes (sodium and magnesium). These often-overlooked elements are critical for pushing past fatigue and sustaining strength in demanding sports like BJJ, CrossFit, marathons, and more.

In 2025, understanding and utilizing these nutrients is key to optimizing performance and recovery.

Why Endurance Matter for Power and Strength Athletes?

Long training days, multi-round matches, or back-to-back competitions test more than your skills—they drain your energy systems. Beta-alanine and electrolytes help combat this by:

women in combat sports and grappling

  • Delaying muscle fatigue: Allowing longer efforts without premature exhaustion.

  • Maintaining power output: Ensuring strength and explosiveness remain consistent even when fatigued.

  • Supporting hydration and muscle function: Keeping your body’s systems operating smoothly.

If you’re low on these nutrients, you risk cramping, fading, or tapping out early. Combine them with carbs, and you’ve created a recipe for unstoppable endurance.

Beta-Alanine: The Fatigue Fighter

Beta-alanine works by buffering acid buildup in muscles, allowing you to maintain strength and performance for longer. During high-intensity exercise, lactic acid accumulates, dropping pH levels and sapping strength. Beta-alanine increases carnosine levels, which neutralizes acid and delays muscle fatigue.

Research-Backed Benefits

  • Improved Repeated Sprint Performance: Increased by ~5% (Sweeney et al., 2010).

  • Higher Work Capacity: 10.5% increase during high-intensity cycling (Walter et al., 2010).

  • Increased Time to Exhaustion (TTE): Improved by 12.6% (Stout et al., 2006) and 16.6% with long-term use (Artioli, 2010).

  • Enhanced Physical Working Capacity: 13.9% improvement (Stout et al., 2006).

  • Better Anaerobic Endurance: 2.1% improvement in 300-yard shuttle runs and 17.8% better performance in muscular endurance tests (Kern, 2011).

  • General Exercise Capacity Boost: Increased by ~27%, with endurance enhanced by ~37% in older adults (Hobson, 2012).

rope climb for grappling grip strength

Best Use Cases:

  • Combat Sports (BJJ, MMA): Enhanced endurance for late rounds.

  • CrossFit & HYROX: Fueling high-rep WODs without burning out.

  • Field Sports: Improved sprint capacity and sustained performanc


Electrolytes: Sodium & Magnesium for Stamina

Sodium and magnesium are essential electrolytes that regulate nerve signals, fluid balance, muscle contractions, and energy production. During intense training, sweat depletes these minerals, making supplementation crucial for optimal performance.

Research-Backed Benefits

  • Reduced Cramping: Sodium supplementation cut cramping by 20% in endurance runners (Del Coso, 2016).

  • Preventing Hyponatremia: Maintaining sodium levels during heat-intensive exercise prevents dangerous sodium depletion (Anastasiou, 2009).

  • Improved Time-Trial Performance: Enhanced by 7.4% with pre-exercise sodium intake (Hamouti, 2014).

  • Cardiovascular Benefits: Reduced blood pressure and improved muscle strength during training (Kass, 2015; Brilla, 1992).

salt and electrolytes for hydration and performance

Best Use Cases

  • Endurance Sports (Marathons, Triathlons): Sustains hydration and energy over long durations.

  • Combat Sports & MMA: Keeps muscles fluid and responsive during sweaty grappling sessions.

  • Training in Hot Climates: Essential for heat or humidity-intensive environments.

PERFORMANCE ON & BEYOND THE MAT

NOT just for pros. Beta-alanine and electrolytes are for:  

Weekend Warriors: Push through tough workouts.  

Multi-Day Events: Recover faster between rounds.  

Busy Athletes: Stay sharp despite packed schedules.  

"Since adding Jiu Jitsu Jel [a synergistic blend of electrolytes and beta-alanine], I’ve lasted longer in sparring... its become an essential for high-output training sessions"

- Mike P, BJJ Black Belt, Competitor and Owner of Evolution Grappling Academy

 

How to Use Beta-Alanine & Electrolytes (2025 Guide)

PRE-WORKOUT

  • What: Beta-alanine + sodium (mixed in water).

  • Why: Primes muscles for prolonged efforts—ideal for BJJ, CrossFit, or HYROX.

DURING TRAINING

  • What: Sip magnesium + sodium.

  • Why: Fights fatigue during marathons or multi-match days.

POST-WORKOUT

  • What: Beta-alanine + magnesium in a shake.

  • Why: Speeds up recovery for back-to-back training sessions.

Beta-Alanine + Electrolytes + Carbs = The Endurance Edge

Combining beta-alanine, electrolytes, and carbs provides a potent endurance trifecta:

  • Honey: Rapid energy source.

  • Beta-Alanine: Buffers fatigue for sustained performance.

  • Electrolytes: Supports hydration and energy management.

INTRA Jel blends all three, plus antioxidants, for a comprehensive endurance boost.

The Bottom Line

Beta-alanine and electrolytes are essential for maximizing endurance in 2025. Whether you’re grinding through heavy lifts, rolling on the mats for hours, or tackling intense cardio, these supplements help fend off fatigue and accelerate recovery. Ready to outlast the competition?

 

References:

Sweeney, K. M., Wright, G. A., Glenn Brice, A., & Doberstein, S. T. (2010). The effect of beta-alanine supplementation on power performance during repeated sprint activity. Journal of strength and conditioning research, 24(1), 79–87. https://doi.org/10.1519/JSC.0b013e3181c63bd5

Walter, A. A., Smith, A. E., Kendall, K. L., Stout, J. R., & Cramer, J. T. (2010). Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women. Journal of strength and conditioning research, 24(5), 1199–1207. https://doi.org/10.1519/JSC.0b013e3181d82f8b

Stout, J. R., Cramer, J. T., Zoeller, R. F., Torok, D., Costa, P., Hoffman, J. R., Harris, R. C., & O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino acids, 32(3), 381–386. https://doi.org/10.1007/s00726-006-0474-z

Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha, A. H., Jr (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and science in sports and exercise, 42(6), 1162–1173. https://doi.org/10.1249/MSS.0b013e3181c74e38

Van Thienen, R., Van Proeyen, K., Vanden Eynde, B., Puype, J., Lefere, T., & Hespel, P. (2009). Beta-alanine improves sprint performance in endurance cycling. Medicine and science in sports and exercise, 41(4), 898–903. https://doi.org/10.1249/MSS.0b013e31818db708

Kern, B. D., & Robinson, T. L. (2011). Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of strength and conditioning research, 25(7), 1804–1815. https://doi.org/10.1519/JSC.0b013e3181e741cf

Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z

Del Coso, J., González-Millán, C., Salinero, J. J., Abián-Vicén, J., Areces, F., Lledó, M., Lara, B., Gallo-Salazar, C., & Ruiz-Vicente, D. (2015). Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial. Scandinavian journal of medicine & science in sports, 26(2), 156–164. https://doi.org/10.1111/sms.12427

Anastasiou, C. A., Kavouras, S. A., Arnaoutis, G., Gioxari, A., Kollia, M., Botoula, E., & Sidossis, L. S. (2009). Sodium replacement and plasma sodium drop during exercise in the heat when fluid intake matches fluid loss. Journal of athletic training, 44(2), 117–123. https://doi.org/10.4085/1062-6050-44.2.117

Hamouti, N., Fernández-Elías, V. E., Ortega, J. F., & Mora-Rodriguez, R. (2014). Ingestion of sodium plus water improves cardiovascular function and performance during dehydrating cycling in the heat. Scandinavian journal of medicine & science in sports, 24(3), 507–518. https://doi.org/10.1111/sms.12028

Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11(3), 326–329. https://doi.org/10.1080/07315724.1992.10718233

Kass, L. S., & Poeira, F. (2015). The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults. Journal of the International Society of Sports Nutrition, 12, 19. https://doi.org/10.1186/s12970-015-0081-z

 

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