From the Guidelines
Beta-alanine supplementation may improve high-intensity exercise and repeated sprint performance, but the evidence is contradictory, and further investigation is required to confirm its effectiveness. The recommended dosage is ~65 mg/kg body mass per day, ingested via a split-dose regimen, with a total daily dose of up to 6.4 grams over an extended supplement timeframe of 4-12 weeks 1. This regimen is designed to increase muscle carnosine levels, which act as an intracellular buffer against acid buildup during intense exercise. However, it is essential to note that the evidence for beta-alanine supplementation in football-specific contexts is limited, and its benefits may be less pronounced compared to other sports 1.
- Key considerations for beta-alanine supplementation include:
- Possible skin rashes and/or transient paresthesia (skin tingling) as side effects
- Importance of planning supplementation alongside training and match loads
- Need for further investigation into long-term supplementation (>12 weeks)
- In the context of team sports like football, where supplements may be given to entire teams, extreme caution must be taken to avoid anti-doping rule violations, and supplements should be trialled and monitored in training before being used in competition 1.
From the Research
Beta-Alanine Supplementation Evidence
The evidence for beta-alanine supplementation in improving exercise performance is summarized below:
- Beta-alanine supplementation has been shown to increase muscle carnosine content, which can improve high-intensity anaerobic performance 2, 3, 4, 5.
- The increase in muscle carnosine content can delay the onset of neuromuscular fatigue and improve exercise capacity 2, 4, 5.
- Beta-alanine supplementation appears to be most effective for exercise tasks that rely heavily on ATP synthesis from anaerobic glycolysis 3.
- The median effect of beta-alanine supplementation is a 2.85% improvement in the outcome of an exercise measure 4.
- Beta-alanine supplementation has been shown to improve exercise performance in untrained individuals and highly trained athletes 3, 4.
- Sustained-release formulations of beta-alanine can circumvent paresthesia symptoms and extend the period of supply to muscle for carnosine synthesis 6.
Key Findings
- Beta-alanine supplementation can improve high-intensity exercise performance, particularly in exercises lasting 60-240 seconds 4.
- The increase in muscle carnosine content can improve exercise capacity and delay the onset of neuromuscular fatigue 2, 4, 5.
- Beta-alanine supplementation may have practical significance for athletic populations, where small changes in muscle carnosine content can have important implications on performance 6.