Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Beta-alanine is a non-essential amino acid that has been extensively studied for its effects on physical performance, particularly in relation to muscular endurance. The primary mechanism by which beta-alanine supports endurance is through its role in increasing muscle carnosine concentrations. Carnosine acts as a buffer against acid accumulation (hydrogen ions) in muscles during high-intensity exercise, thereby delaying the onset of fatigue.

Numerous randomized controlled trials and meta-analyses have demonstrated that beta-alanine supplementation can significantly enhance exercise capacity and performance, especially in activities lasting 1 to 4 minutes, such as rowing, sprint cycling, and high-intensity interval training. A 2012 meta-analysis published in the journal Amino Acids concluded that beta-alanine supplementation leads to a moderate improvement in exercise performance, particularly in tasks where acidosis is a limiting factor. Recent systematic reviews confirm these findings, noting consistent, albeit modest, improvements in time to exhaustion and total work done in both trained and untrained individuals.

However, the benefits are most pronounced in high-intensity, short-to-moderate duration exercise rather than prolonged endurance events like marathon running. Still, some studies suggest potential utility in endurance athletes during repeated sprint efforts or the final phases of races. Overall, the scientific consensus supports the use of beta-alanine as an ergogenic aid for improving muscular endurance, with efficacy established primarily through modern research rather than traditional use.

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