Effects of β-alanine supplementation on exercise performance: a meta-analysis
Hobson RM, Saunders B, Ball G, Harris RC, Sale C
Evidence is still building up
Summary
β-alanine supplementation significantly improved exercise performance during high-intensity efforts lasting 1–4 minutes. Effects were most pronounced for 60–240 second exercise bouts. Mechanism: elevated muscle carnosine levels buffer hydrogen ion accumulation during exercise.
Key findings
- 1
β-alanine supplementation significantly improved high-intensity exercise performance vs. placebo (SMD = 0.374)
- 2
Effects were greatest for 60–240 second exercise bouts (intervals, middle distance, rowing)
- 3
Benefits limited or non-significant for efforts under 60 s or over 240 s
- 4
4–6 weeks of supplementation needed to meaningfully elevate muscle carnosine
- 5
Paresthesia (skin tingling) occurs dose-dependently but is harmless
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Beta-AlanineView in official storeImproved performance during 1–4 minute high-intensity exercise
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