Quick Verdict
Beta-Alanine
Increases intramuscular carnosine levels, buffering acid (H+) during high-intensity exercise. Delays neuromuscular fatig
Evidence: strong (200+ studies)
Caffeine
Most consumed psychoactive. Adenosine antagonist. Well-established ergogenic aid across nearly all exercise modalities.
Evidence: strong (1300+ studies)
Side-by-Side Comparison
| Beta-Alanine | Caffeine | |
|---|---|---|
| Category | performance | performance |
| Evidence Level | strong | strong |
| Studies | 200+ | 1300+ |
| Dosage | 2-5 g | 3-6 mg/kg |
Stack Compatibility
Beta-Alanine: Creatine (synergistic — different mechanisms), Sodium bicarbonate, Citrulline malate
Caffeine: L-theanine (1:2 ratio caffeine:theanine), Creatine, Tyrosine
Which Should You Choose?
Both serve different purposes. Choose based on your priority.