Research
Energy balance
Beta-alanine supplementation (3-6 g/day for 4-8 weeks) delays fatigue in weightlifting by increasing muscle carnosine levels and buffering acidosis.
Take 3-6 grams of beta-alanine daily for at least 4 weeks to build up muscle carnosine. Split the dose (e.g., 2 grams twice a day) to avoid the harmless tingling sensation.
ModerateSupportsMEDIUM confidence
Beta-alanine increases carnosine levels in skeletal muscles, which plays a key role in reducing the accumulation of hydrogen ions (H+) during high-intensity exercise... thereby delaying the onset of acidosis-induced fatigue.
Why this rating
Review paper citing studies on high-intensity exercise.
Source
Nutritional Strategies for Enhancing Performance and Training Adaptation in Weightlifters
Dong-Joo Hwang et al. · International Journal of Molecular Sciences · 2024
DOI 10.3390/ijms26010240
narrative_reviewCited 6×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Creatine supplementation (3-5 g/day or loading phase) enhances power output and recovery in high-intensity weightlifting by increasing intramuscular phosphocreatine stores.Good
- Post-exercise consumption of 20–30 g of fast-digesting protein (e.g., whey) maximizes muscle protein synthesis and accelerates recovery in weightlifters.Moderate
- Pre-training carbohydrate intake (1-4 g/kg) 2-3 hours before training optimizes glycogen stores and delays fatigue in weightlifters.Moderate
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