Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of randomized controlled trials
PubMed 39032921 · doi:10.1123/ijsnem.2024-0027
What was done
A systematic review and meta-analysis of six databases was conducted through August 10, 2023, to identify randomized, double-blind, placebo-controlled trials evaluating chronic beta-alanine supplementation in trained males aged 18–40 years. Eligible studies assessed maximal or supramaximal intensity exercise lasting between 0.5 and 10 minutes. A total of 18 individual studies encompassing 331 participants, 18 exercise testing protocols, and 15 outcome measures were included.
What was found
Beta-alanine supplementation significantly improved performance compared to placebo, with an overall effect size of 0.39 (95% CI [0.09, 0.69], p = .01). Significant subgroup effects were observed for 4 weeks of supplementation (effect size 0.34, 95% CI [0.02, 0.67], p = .04), exercise duration of 4–10 minutes of maximal effort (effect size 0.55, 95% CI [0.07, 1.04], p = .03), and high daily dosages of 5.6–6.4 g/day (effect size 0.35, 95% CI [0.09, 0.62], p = .009).
Why it matters
This review refines optimal beta-alanine dosing and target exercise windows, showing that high-dose protocols (5.6–6.4 g/day) for at least 4 weeks yield the greatest ergogenic benefit for high-intensity efforts lasting 4 to 10 minutes in trained athletes.
Limits
The findings are limited exclusively to trained young males (ages 18–40) and cannot be generalized to females, untrained individuals, or older adults. Across the 18 included studies, there was substantial heterogeneity in testing methodologies, utilizing 18 different exercise protocols and 15 different outcome measures.
Cited by
- supports Beta-alanine supplementation provides performance benefits during high-intensity exercise lasting between 30 seconds and 10 minutes.