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Amino acid derivative

Beta-Alanine

Beta-alanine is an amino acid the body makes itself and combines with histidine to form carnosine in muscle. Meat and fish supply it through carnosine.

Also listed as b-alanine, β-alanine, carnosine precursor, Beta Alanine

FitnessEnergy

Where is the performance signal strongest?

The ISSN review found more pronounced benefits in efforts lasting about one to four minutes after repeated supplementation. Evidence for strength or endurance beyond 25 minutes was less clear. 1

Does less fatigue mean a faster race?

A placebo-controlled trial in 15 trained male sprinters found less fatigue during repeated exhaustive muscle contractions after four weeks, but no significant improvement in 400-meter running. The laboratory benefit did not translate into that race outcome. 2

Effects by health goal

Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.

All studies

9 publications are linked to Beta-Alanine, newest first.

Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training2024Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic–Anaerobic Transition Zones: A Systematic Review and Meta-Analysis2020Effects of beta-alanine supplementation on muscle function during recovery from resistance exercise in young adults2019Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study2018Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes2016β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis2016Beta-alanine improves sprint performance in endurance cycling.2009Role of beta-alanine supplementation on muscle carnosine and exercise performance.2009beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.2007

Sources

  1. International society of sports nutrition position stand: Beta-Alanine Journal of the International Society of Sports Nutrition, 2015