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.
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
DOI 10.1186/s12970-015-0090-y
More from this paper
- Daily beta-alanine supplementation of 4-6 grams for 2-4 weeks significantly increases muscle carnosine concentrations, acting as an intracellular pH buffer to attenuate exercise-induced acidosis.Strong
- Beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects, and may improve tactical performance in military personnel.Good
- Combining beta-alanine with sodium bicarbonate or creatine may provide a modest additive ergogenic effect, but evidence for a synergistic effect is mixed and not consistently statistically significant.Moderate
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