Effects of β-alanine supplementation on exercise performance: a meta-analysis

Abstract

Due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P = 0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140–0.747), Pla 0.108 (−0.019 to 0.487)]. Some of that effect might be explained by the improvement (P = 0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P = 0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60–240 s was improved (P = 0.001) in BA compared to Pla, as was exercise of >240 s (P = 0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P = 0.312). The median effect of β-alanine supplementation is a 2.85% (−0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented.

Effects of Pre-Workout Supplements on Power Maintenance in Lower Body and Upper Body Tasks

“…The results from the countermovement vertical jump test from this study did not show the same response, likely due to the lack of chronic supplementation or the much lower dosage. However, the dosage of the individual ingredients in the supplement was in line with previous research; the chronic supplementation of creatine, nitrate supplements, and beta-alanine are known to be effective after a certain period of use [9,17,18,20,21].…”

“…Furthermore, beetroot juice has not always been shown to be effective with aerobic performance in highly trained individuals [19]. Overall, beta-alanine has been shown to have positive effects on exercise performance that lasts for 30 s to 2 min; however, these effects are typically observed with chronic supplementation [20,21]. A recent supplement on the market is ancient peat and apple extract, which is sold under the label of "elevATP".…”

Effect of β-alanine supplementation on 20 km cycling time trial performance

“…As such, the expansion of the imidazole ring content in human skeletal muscle through an increase in the muscle carnosine concentration o ers a means to increase muscle bu ering capacity and high intensity exercise performance and capacity [1][2] . Other potential physiological roles of carnosine, such as increased calcium sensitivity [3][4] and antioxidant capacity [5][6] might also contribute to a positive e ect on exercise capacity and performance, although literature is inconclusive 7 .…”

Effects of Acute Beta-Alanine Supplementation on Anaerobic Performance in Trained Female Cyclists

“…In vivo, carnosine concentrations directly correlate to BA availability (5), indicating BA intake directly increases carnosine concentrations. These increases delay fatigue and increase power output, resulting in enhanced exercise performance (6,7).…”