Beta-alanine A
Helps during exercise lasting 0.5–10 minutes; does not affect sprints shorter than 30 seconds
Citable fact
«Beta-alanine» — evidence level A. Dosage: 3.2-6.4 g per day in a course of 4-10 weeks. Divide into servings of 0.8-1.6 g with an interval of 3-4 hours to reduce tingling. Source: PMID 26175657, permanent link to the source in the list below.
How it works
It combines with histidine and increases the carnosine content in muscle, which buffers hydrogen ions and delays acidification during high-intensity exercise.
Dosage and intake
3.2-6.4 g per day in a course of 4-10 weeks. Divide into servings of 0.8-1.6 g with an interval of 3-4 hours to reduce tingling.
The time of day does not matter: it is the accumulation of carnosine that works, not a single dose before the start.
Forms
The free form and slow-release (SR) forms have been studied. SR forms give less paresthesia but require a longer course and have been studied less.
What is confirmed
- Meta-analysis: improved results in exercises lasting 0.5-10 minutes, on average 2-3%
- Most useful in rowing, 200-400 m swimming, track cycling, interval sets
- The effect is reproduced in the ISSN position and confirmed in dozens of RCTs
- It has little effect on maximal efforts up to 30 seconds or on prolonged aerobic work
Adverse effects and limitations
- Paresthesia: tingling and burning of the skin on the face, neck and arms, especially from a single large dose
- GI irritation when taken on an empty stomach
- It does not help where there is no accumulation of hydrogen ions - for example, in a marathon or maximal strength
Interactions
- When taken together with taurine, competition for the transporter is possible, but the clinical significance is unclear
- Vasodilating supplements increase the tingling sensation
Who must not use it
- Under 18 years: There are data in young swimmers, but it is not recommended without specialist advice.
- Pregnancy and lactation: Not recommended: there are no safety data.
- paresthesia of other origin
- hypersensitivity to beta-alanine
Sources
- International society of sports nutrition position stand: Beta-Alanine · Trexler ET, Smith-Ryan AE, Stout JR · Journal of the International Society of Sports Nutrition, 2015 · PMID 26175657
- β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis · Saunders B, Elliott-Sale K, Artioli GG · British journal of sports medicine, 2017 · PMID 27797728
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
See also
Comparisons
Open in the app
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