Research
Micronutrients & recovery
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.
If you use beta-alanine, adding sodium bicarbonate or creatine might offer a small additional boost, but results are inconsistent. Be aware that sodium bicarbonate can cause GI distress. The modest benefit may not justify the complexity for everyone.
ModerateQualifiesMEDIUM confidence
Collectively, the body of literature suggests a modest additive effect when adding SB to beta-alanine supplementation... Despite promising findings from initial studies... more research is needed to evaluate potential synergy between creatine and beta-alanine supplementation
Why this rating
Mixed results; some studies show additive effects, others show no synergy.
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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