Synopsis

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

Beta-alanine is supported by substantial scientific evidence for its use in enhancing exercise performance, particularly in high-intensity and short-duration activities. Beta-alanine is a non-essential amino acid that serves as a precursor to carnosine, a dipeptide stored in muscle tissue. Carnosine acts as a buffer, helping to delay the onset of muscle fatigue by neutralizing the acid produced during intense exercise. Multiple randomized controlled trials and meta-analyses have demonstrated that beta-alanine supplementation can significantly increase muscle carnosine concentrations, leading to improved performance in activities lasting 1-4 minutes, such as sprinting, rowing, and high-intensity interval training (HIIT).

The typical dosing protocol involves consuming 2-5 grams per day for several weeks to achieve optimal muscle carnosine saturation. Reported benefits include increased capacity for repeated bouts of high-intensity exercise and slight improvements in overall exercise performance and endurance. The International Society of Sports Nutrition (ISSN) and other expert panels recognize beta-alanine as an evidence-based ergogenic aid for athletes. While some individuals may experience paresthesia (a harmless tingling sensation), beta-alanine is generally regarded as safe when used in recommended doses.

In summary, beta-alanine’s use to support exercise performance is strongly validated by scientific research, particularly for activities that rely on anaerobic glycolysis and are susceptible to acidosis-induced fatigue.

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