Research
Micronutrients & recovery
Beta-alanine supplementation improves specific military occupational performance tasks (casualty carry, cognitive tests) and reduces inflammation (IL-10) but does not improve general strength or sprint performance.
Take 6g of beta-alanine daily for 30 days if your role involves sustained carrying or cognitive tasks under fatigue. It will not make you stronger or faster in sprints, but it may help you carry casualties and stay sharp.
ModerateQualifiesMEDIUM confidence
Participants in the beta-alanine group did significantly improve their time for the 50-m casualty carry (p = 0.044) and increased their performance in the Serial Sevens subtraction test compared to placebo (p = 0.022)... Changes in circulating IL-10 concentrations (mean difference 0.86 pg/mL) was possibly greater (57%) for BA than PL
Why this rating
Small sample sizes and mixed results on performance metrics.
Source
Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials
Jacie Harlow et al. · Nutrients · 2024
systematic_reviewCited 9×
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