β-alanine supplementation to improve exercise capacity and performance
Regular supplementation with β-alanine increases muscular endurance during high-intensity exercise lasting 1–10 minutes.
Applied Physiology and Nutrition Research Group, University of São Paulo, Brazil.
Link to the study
International society of sports nutrition position stand: Beta-Alanine
Daily supplementation with 4–6 g of β-alanine for at least 2–4 weeks has been shown to improve athletic performance.
Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, USA
Link to the study
Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
Taking β-alanine reduces perceived fatigue and delays the onset of exhaustion during physical exertion.
Department of Health and Exercise Science, University of Oklahoma, USA
Link to the study
Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
The combination of β-alanine and creatine appears to have additive effects—together, they help delay fatigue and improve endurance performance.
Department of Exercise Science and Health Promotion, Florida Atlantic University, USA
Link to the study
Beta-alanine and the hormonal response to exercise
Thirty days of β-alanine supplementation led to improved performance in men performing resistance training.
Health and Exercise Science, The College of New Jersey, USA
Link to the study
Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue
Four weeks of β-alanine supplementation increased muscle carnosine content and improved sprinters’ muscular endurance during repeated maximal contractions.
Dept. of Movement and Sport Sciences, Ghent University, Belgium
Link to the study
Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals
β-alanine supplementation significantly improves performance during maximal-intensity exercise in trained young men. The greatest ergogenic effect was observed with regular dosing of 5.6–6.4 g per day.
UCLan Cyprus, Larnaka, Cyprus
Link to the study
Beta-alanine supplementation enhances judo-related performance
Four weeks of β-alanine supplementation effectively improves performance during judo training in highly trained athletes.
Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sport, University of São Paulo, Brazil
Link to the study
β-Alanine Supplementation in Combat Sports: Evaluation of Sports Performance, Perception, and Anthropometric Parameters and Biochemical Markers
β-alanine supplementation is safe and may improve performance in combat-sport athletes by enhancing muscle function during high-intensity exercise.
Department of Cellular Biology, Genetics, Histology and Pharmacology, Faculty of Health Sciences, University of Valladolid, Spain
Link to the study
Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity
Supplementation with beta-alanine for 4 to 10 weeks significantly increased muscle carnosine levels. At the same time, overall performance in a cycling test improved by 13% after 4 weeks and by an additional 3% after 10 weeks.
School of Sports, Exercise & Health Sciences, University of Chichester, UK.
Link to the study
