Dosing strategies for β-alanine supplementation in strength and power performance: a systematic review
Study Details
This new review compiled data from 9 studies (197 participants) to establish best practice dosing protocols and outcomes for beta-alanine supplementation 📚
Here are the key findings ⬇️
Key Findings
💊 Doses typically range from 3.2 - 6.4 g/day
🔬 Multiple smaller doses (800 mg) multiple times per day can improve uptake and reduce paraesthesia “tingling” side effects
🗓️ Cumulative total intakes (> 200 g over 5+ weeks) appear to be crucial for performance enhancement including…
💪 Strength
🫁 Endurance
⚡️ Fatigue resistance
Studies with similar daily doses but lower cumulative totals (< 180 g) or suboptimal dosing showed limited to no improvements ❌
Stronger effects are often seen during high metabolic stress training including…
⏱️ Short rests
💪 Hypertrophy training
📊 Repeated submaximal sets
Using beta-alanine for these types of exercise over time can lead to…
📈 Higher training volume
🔋 Delayed fatigue
🏋️ Potential strength & power gains
Slow-release formulas have been studied but show limited effectiveness ⏳
Conclusion
Beta-alanine has a significant buffering capacity which can have ergogenic effects when taken in the right dosing protocols for the correct type of exercise ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40995761/
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