Research
Micronutrients & recovery
Beta-alanine supplementation improves exercise performance in high-intensity tasks lasting between 60 seconds and 4 minutes, with the most pronounced effects on open-endpoint tasks (time to exhaustion) and fixed-endpoint time trials.
If your sport involves high-intensity efforts lasting 1-4 minutes (e.g., 800m run, rowing sprints, HIIT), supplement with 4-6g of beta-alanine daily for 4 weeks. It will likely improve your time to exhaustion or time trial performance modestly. It will not help short sprints or long-distance endurance.
StrongQualifiesHIGH confidence
Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration
Why this rating
Supported by meta-analyses and relative effects analysis in the position stand.
Source
International society of sports nutrition position stand: Beta-Alanine
Eric T. Trexler et al. · Journal of the International Society of Sports Nutrition · 2015
narrative_reviewCited 287×
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