Does beta alanine improve exercise performance
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The Impact of Beta-Alanine Supplementation on Exercise Performance
Introduction to Beta-Alanine and Exercise Performance
Beta-alanine is a non-essential amino acid that plays a crucial role in the synthesis of carnosine, a dipeptide that helps buffer acid in muscles, thus delaying fatigue during high-intensity exercise. This article synthesizes findings from multiple studies to determine whether beta-alanine supplementation can improve exercise performance.
Beta-Alanine and Muscle Carnosine Levels
Beta-alanine supplementation has been shown to significantly increase muscle carnosine content, which enhances muscle buffering capacity and delays the onset of fatigue during high-intensity exercise . This increase in carnosine levels is particularly beneficial for activities that involve repeated bouts of high-intensity effort or sustained high-intensity exercise lasting more than 60 seconds.
Effects on High-Intensity Exercise Performance
Several studies have demonstrated that beta-alanine supplementation can improve performance in high-intensity exercise. For instance, beta-alanine has been shown to enhance sprint performance at the end of endurance cycling races, with significant increases in both peak and mean power output during final sprints. Similarly, beta-alanine supplementation improved jumping power and performance in severe-intensity exercises among professional alpine skiers.
Impact on Different Types of Exercise
The effectiveness of beta-alanine varies depending on the type and duration of exercise. A systematic review and meta-analysis found that beta-alanine had a significant overall effect on exercise performance, with greater benefits observed in exercises lasting between 0.5 to 10 minutes. This suggests that beta-alanine is particularly effective for short to medium-duration high-intensity activities.
Beta-Alanine and Endurance Performance
While beta-alanine does not significantly improve maximal strength or VO2max, it can enhance certain aspects of endurance performance, such as anaerobic threshold and time to exhaustion. For example, beta-alanine supplementation improved 800-meter running performance in recreational runners, with faster race times and improved split times observed post-supplementation.
Beta-Alanine in Different Sports
Beta-alanine's benefits extend across various sports. In elite climbers, beta-alanine supplementation improved performance in continuous climbing and repeated upper body movements. Additionally, beta-alanine supplementation has been shown to improve isokinetic force and cycling performance in highly trained cyclists, with significant increases in average power output and reduced fatigue index.
Safety and Side Effects
Beta-alanine is generally considered safe, with the most common side effect being paresthesia (a tingling sensation), which can be mitigated by using controlled-release capsules or smaller doses. No significant adverse effects have been reported with beta-alanine supplementation.
Conclusion
Beta-alanine supplementation appears to be an effective ergogenic aid for improving high-intensity exercise performance, particularly in activities lasting from 0.5 to 10 minutes. It enhances muscle carnosine levels, delays fatigue, and improves performance in various sports. While it does not significantly impact maximal strength or VO2max, it can enhance endurance performance aspects such as anaerobic threshold and time to exhaustion. Overall, beta-alanine is a safe and beneficial supplement for athletes looking to improve their high-intensity exercise performance.
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