Performance
BEffects of β-alanine supplementation on exercise performance
Hobson RM, Saunders B, Ball G, Harris RC, Sale C · 2012 · Amino Acids 43(1):25-37
REZA evidence rating B: Reasonable confidence — What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Methodology
Meta-analysis
Findings
Beta-alanine supplementation can slightly improve performance in efforts lasting 1 to 4 minutes, particularly during repeated high-intensity exercise; effects are larger with more than four weeks of supplementation.
Limitations
The effect is small and shown mainly for short or intense endurance work, not for maximal strength.
Practical conclusion for REZA
Beta-alanine is a niche supplement for specific short anaerobic contexts, not a generally recommended addition for every workout.
Original source
DOI: 10.1007/s00726-011-1200-z · PMID: 22270875
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