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J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. eCollection 2015.

International society of sports nutrition position stand: Beta-Alanine.

Author information

1
Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA.
2
Department of Sport and Exercise Science, University of Central Florida, Orlando, FL USA.
3
Human Performance Laboratory, Department of Exercise Science, University of Mary Hardin-Baylor, Belton, TX USA.
4
Health and Performance Enhancement Research Centre, Department of Sport Science, Nottingham Trent University, Nottingham, UK.
5
Exercise & Sport Nutrition Lab, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA.
6
Increnovo LLC, 2138 E Lafayette Pl, Milwaukee, WI USA.
7
Nutrabolt International, Bryan, TX USA.
8
Guru Performance LTD, London, UK.
9
Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL USA.
10
Department of Nutrition & Endocrinology, Miami Research Associates, QPS-MRA, Miami, FL USA.
11
The Center for Applied Health Sciences, 4302 Allen Rd, STE 120 Stow, OH USA.
12
Exercise and Sports Science, Nova Southeastern University, Davie, FL USA.
#
Contributed equally

Abstract

The International Society of Sports Nutrition (ISSN) provides an objective and critical review of the mechanisms and use of beta-alanine supplementation. Based on the current available literature, the conclusions of the ISSN are as follows: 1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer; 2) Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses; 3) The only reported side effect is paraesthesia (tingling), but studies indicate this can be attenuated by using divided lower doses (1.6 g) or using a sustained-release formula; 4) Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration; 5) Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance; 6) Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when supplementation of beta-alanine is high enough (4-6 g daily) and long enough (minimum 4 weeks); 7) More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.

PMID:
26175657
PMCID:
PMC4501114
DOI:
10.1186/s12970-015-0090-y
[Indexed for MEDLINE]
Free PMC Article

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