Can beta-alanine (β-alanine) supplementation improve muscle endurance when returning to running after a long hiatus?

Beta-Alanine for Muscle Endurance When Returning to Running

Beta-alanine supplementation has limited evidence supporting its effectiveness for improving muscle endurance when returning to running after a long hiatus, with modest and inconsistent benefits across studies. 1

Mechanism and Effectiveness

• Beta-alanine works by increasing intramuscular carnosine levels, which acts as a buffer against acid buildup during high-intensity exercise 1, 2
• Evidence regarding beta-alanine's effectiveness is contradictory and less robust than for other supplements like caffeine and creatine 1
• Beta-alanine may be more effective for:
  • Isometric strength endurance (showing ~17% improvement in time-to-exhaustion) 2
  • Sprint performance at the end of endurance exercise (showing 11.4% increase in peak power output) 3
• However, beta-alanine has shown no significant effect on:
  • Sprint endurance at supramaximal intensities 4
  • Isotonic or isokinetic strength endurance 2
  • 5000m running performance (despite increasing PAT1 expression) 5

Dosing Protocol

• Recommended dosage: approximately 65 mg/kg body weight daily, up to 6.4g/day 1
• Should be ingested via a split-dose regimen to minimize paresthesia (tingling sensation) 1, 6
• Supplementation should continue for 4-12 weeks for optimal results 1, 7
• Individual responses vary significantly, so effects should be monitored during training before competition 1

Alternative Nutritional Strategies for Endurance

• Carbohydrate intake is more firmly established as beneficial for endurance performance:
  • The American College of Sports Medicine recommends 30-60g of carbohydrates during endurance events lasting longer than 1 hour 6
  • Carbohydrate loading days before an event has been shown to improve performance in exercises lasting longer than 1.5 hours 6
• Proper hydration is critical for endurance performance:
  • Athletes should maintain fluid balance during exercise, aiming to lose no more than 2-3% of bodyweight 6
  • Hypertonic fluids with carbohydrates and sodium improve water absorption efficiency 6

Safety Considerations

• Beta-alanine supplementation can cause skin tingling (paresthesia), which is harmless but may be uncomfortable 6
• There are significant concerns about supplement contamination in general, with studies showing 15-25% of sports supplements may contain undeclared prohibited substances 1, 6
• Choose products that have undergone third-party testing to minimize contamination risk 1

Practical Recommendations

• For returning to running after a long hiatus, focus first on proper carbohydrate intake and hydration strategies 6
• If considering beta-alanine supplementation:
  • Start with a lower dose to assess individual response 1
  • Use a split-dose regimen to minimize paresthesia 1, 6
  • Continue supplementation for at least 4 weeks before expecting results 1, 7
  • Monitor for performance improvements in training 1
• Consider the cost-benefit ratio given the modest and inconsistent performance effects 1