Research note: Beta-alanine and short high-intensity efforts

What the research says. The International Society of Sports Nutrition's position stand on beta-alanine concludes that four weeks of supplementation at 4 to 6 g daily significantly raises muscle carnosine, which acts as an intracellular pH buffer, and that 4 to 6 g daily for at least two to four weeks has been shown to improve exercise performance, with more pronounced effects in maximal, open end-point efforts and time trials lasting one to four minutes. The same position stand notes that more research is needed on beta-alanine's effects on strength and on endurance efforts beyond 25 minutes.

Source. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 2015;12:30. (PubMed ID 26175657). Read the paper.

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Performance Training Center provides training and nutrition coaching. We do not provide physical therapy, diagnosis, or medical treatment. This note summarises published research and is not medical advice.