BETA-Alanine enhances rowing performance at shorter distances (500-2000m) (2)

BETA-Alanine improves cycling capacity and sprint performance (3, 4, 5)

Taking BETA-Alanine extends time to exhaustion when training at high intensity for short bouts (up to 5 mins) (6, 7)

BETA-Alanine can increase power output when doing high intensity interval training like Airdyne sprints (7)

When doing strength based training, BETA-Alanine increases the volume of training (number of reps), an athlete is capable of achieving (8)

BETA-Alanine may also be an antioxidant and have other health benefits (9)

How does beta alanine work:

Beta alanine becomes carnosine.

Beta alanine works with many types of training. Lactic acid buffering by taking beta alanine has been shown to increase the time to exhaustion in athletes doing rowing, running and cycling.

When it works best.

It has been found to be much more effective in training bouts that last between 1-4 mins at high intensity, and seems to work better in older athletes. It may also sharpen the mind a little.

One side effect.

Beta alanine can stimulate nerve endings in the skin at certain dosages. This leads to a tingling sensation called paraesthesia. While not too troublesome it can startle people who first take it.

Learn more

1. Trexler et al. (2015): The official position paper of the International Society of Sports Nutrition on BETA-Alanine. BETA-Alanine is one of the few supplements considered to be both safe and effective by the society Read the research

2. Baguet et al. (2010): 7 weeks of BETA-Alanine supplementation improved 2,000m row time in trained rowers Read the research

3. Hill et al. (2007): 13 males improved their total work done on a cycling capacity test after 4-10 weeks of BETA-Alanine supplementation, vs. a placebo. Read the research

4. Sale et al. (2011): BETA-Alanine supplementation increased cycling capacity vs. placebo in 20 men. Read the research

5. Danaher et al. (2014): BETA-Alanine increased cycling work capacity after 6 weeks of supplementation. Read the research

6. Ghiasvand et al. (2012): BETA-Alanine increased time to exhaustion in endurance athletes doing an incremental cycling test. Read the research

7. Stout et al. (2006): BETA-Alanine prolonged time to exhaustion after 28 days of supplementation. Read the research

8. Hoffman et al (2008): Bench press training volume was increased in soldiers who took BETA-Alanine for a three week period. Read the research

9. Hipkiss et al. (2013): BETA-Alanine and carnosine have a number of potential health benefits in humans. Read the research