Research
Energy balance
Beta-alanine supplementation increases intramuscular carnosine levels by 40-80% over 4-6 weeks, which buffers hydrogen ions during high-intensity exercise to delay fatigue in efforts lasting 1-4 minutes.
If you do short, intense cycling efforts (1-4 minutes), take 3.2-6.4g of beta-alanine daily for at least 4 weeks. Expect some tingling, which is harmless. This will help you delay fatigue in those specific efforts.
GoodSupportsHIGH confidence
Supplementation with beta-alanine has been shown to support chronic elevations in muscle carnosine content, typically by 40 to 80% over 4 to 6 weeks [17]. This increase in carnosine enhances the muscle’s ability to buffer intracellular acidosis, effectively delaying the onset of fatigue during bouts of intense anaerobic work. This is particularly relevant for cycling disciplines that involve efforts lasting 1 to 4 minutes
Why this rating
Classified as AIS Group A with strong evidence from systematic reviews and meta-analyses.
Source
A comprehensive review of the physiology and evidence base to guide the use of ergogenic and medical supplements for enhanced cycling performance
Andrew Rowland et al. · Journal of the International Society of Sports Nutrition · 2026
DOI 10.1080/15502783.2026.2630487
narrative_review
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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