What is L-Carnosine?
L-Carnosine is an amino acid primarily found in meat, fish, and poultry. The highest concentrations occur in muscle and brain tissue.  In the body, it is used as a supplement for aiding the buffering lactic acid, free-radicals, and heavy metals. [1,2,3]
L-Carnosine is the king of amino acids. Many individuals use it for its health promoting properties. It encourages several other benefits as well, such as promoting metabolic health.
Cellular Health Properties
Researchers suggests that L-Carnosine meets almost all requirements for an ideal cellular health supplement:
- Storage occurs in muscle and neural tissue
- High bioavailability when consumed orally Â
- Readily passes the blood-brain barrier
- Promotes cell membrane stability* 
To promote cellular health, it buffers free-radicals. The most profound improvements occur in relation to reactive oxygen species (ROS).* 
L-Carnosine and Cognition
L-carnosine acts as a supplement to cellular health while readily passing the blood-brain barrier and promotes neurological health.*  This benefit is furthered due to the natural release of carnosine that accompanies glutamate release. 
Stacking L-carnosine with green tea extract provides a synergistic relationship that up-regulates cellular health pathways.  When taken together, modulation of endogenous cellular health pathways can occur.
L-Carnosine for Performance
The ability to act as a buffer doesn’t just promote cognitive health. It can also promote physical performance.* L-carnosine concentration is especially high in muscle tissue, compared to other tissues. More specifically, L-carnosine concentration is highest in fast-twitch muscle fibers. 
It’s no coincidence that L-carnosine acts as a buffer and fast-twitch muscle fibers produce more lactic acid than other muscle fibers.  For this exact reason, L-carnosine supplementation can benefit aerobic running capacity, especially in the case of high intensity interval training.* 
Buffering lactic acid is of upmost importance, in regards to maintaining explosive strength. Consequently, lactic acid disrupts several vital muscle cell functions. Energy production via glycolysis, muscle contraction, and phosphocreatine conversion show the greatest deficits. 
The latter function is particularly important for athletes that repeatedly perform high intensity bouts followed by short periods of lower intensity effort, such as hockey and soccer. Phosphocreatine is the primary fuel source during the first 2-7 seconds of maximum output. Enhanced re-synthesis can help maintain performance throughout the entire game.*
Stacking L-Carnosine with Beta Alanine can amplify the performance benefits of both supplements. Since ÃŸ-Alanine is the rate-limiting precursor in carnosine synthesis, yet L-Carnosine catabolism can produce ÃŸ-Alanine (if needed), they tend to balance one another. [2,8.9]
Likely as a result of increased concentration in muscle tissue, L-carnosine supplementation can aid in body composition. In several studies, L-carnosine was associated with significant reductions in BMI.* 
The recommended dosage for L-carnosine is 500mg, taken 1-2 times daily.