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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.

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


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.

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