Quick Verdict
Whey Protein
Fast-digesting complete protein derived from milk. Richest natural source of BCAAs, especially leucine (key mTOR activat
Evidence: strong (800+ studies)
Beta-Alanine
Increases intramuscular carnosine levels, buffering acid (H+) during high-intensity exercise. Delays neuromuscular fatig
Evidence: strong (200+ studies)
Side-by-Side Comparison
| Whey Protein | Beta-Alanine | |
|---|---|---|
| Category | protein | performance |
| Evidence Level | strong | strong |
| Studies | 800+ | 200+ |
| Dosage | 20-40 g | 2-5 g |
Stack Compatibility
Whey Protein: Creatine, Casein (before bed), Dextrose (post-workout insulin spike)
Beta-Alanine: Creatine (synergistic — different mechanisms), Sodium bicarbonate, Citrulline malate
Which Should You Choose?
Both serve different purposes. Choose based on your priority.