International Society of Sports Nutrition position stand: Beta-Alanine
Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Kreider RB, Earnest CP, Ziegenfuss TN
Published in Journal of the International Society of Sports Nutrition
Abstract
Evidence-based position stand summarizing beta-alanine mechanisms, efficacy and safety.
Key Findings
Four weeks of 4-6 g/day beta-alanine significantly augments muscle carnosine and improves exercise performance in the 1-4 minute domain; paraesthesia is the only commonly reported side effect and can be reduced with divided or sustained-release doses.
Conclusions
Beta-alanine is safe and ergogenic for high-intensity exercise within a defined duration window.
Limitations
Position stand rather than quantitative meta-analysis; author ties to industry.
Supplements Studied
Four weeks of 4-6 g/day beta-alanine significantly augments muscle carnosine and improves exercise performance in the 1-4 minute domain; paraesthesia is the only commonly reported side effect and can be reduced with divided or sustained-release doses.
Outcomes Measured
Four weeks of 4-6 g/day beta-alanine significantly augments muscle carnosine and improves exercise performance in the 1-4 minute domain.
Study Details
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.