Bartłomiej Dorożyński, Paweł Błażej Szewczyk, Marcin Osowski, Ewa Szura

Supplementation for athletes – part 3 – beta-alanine

2024-10-24

Study subject. The effects of beta-alanine supplementation on the performance of athletes.

The topic was undertaken due to the use of various dietary supplements, infrequently with undocumented efficiency, among a wide range of athletes with varying levels of training. Beta-alanine, as one of six substances, is classified as an agent with a well-documented ergogenic effect on the athlete’s body; however, scientific studies constituting a compendium of knowledge about it that can support sports practitioners, are lacking in the Polish-language literature.

The purpose of our research is to present the role of beta-alanine in the human body, to show the effects of beta-alanine supplementation on the exercise capacity of athletes and physically active people (with a special focus on women), and to discuss the effects of its dosage on the achieved results.

Materials and methods. Critical review of scientific articles found in bibliographic databases such as Medline, ScienceDirect, Health Harvard, online library Willey, Scopus, and Springer. Bibliographic databases were searched between August and December 2023, and the results were not narrowed to a specific time frame. The search keywords included “beta alanine”, “beta-alanine”, “carnosine”, and “sport supplementation”. Only manuscripts with studies characterized by the use of controlled study conditions, randomization, double-blinding and the use of control groups were included in the review.

Results. Based on the critical review of the available literature, the effects of beta-alanine‘m supplementation on improving exercise capacity and increasing the buffering capacity of muscles were demonstrated during exercise. The greatest positive effect of beta-alanine use can be seen during the performance of physical activity of high intensity lasting from 1 to 4 minutes. However, beta-alanine supplementation can also be considered during longer endurance efforts interspersed with high-intensity exercise. Beta-alanine can improve exercise capacity by up to several percent and minimize neuromuscular fatigue. Evaluation of the protocols of use has shown a correlation between dose and duration of use and the effects achieved. The minimum duration of beta-alanine use is 2 to 4 weeks, and the recommended dose is 4 to 6 grams per day. It is recommended to take the daily dose in several smaller portions to optimize the absorption process. No significant side effects were demonstrated, and supplementation was generally well tolerated. The only reported side effect was paresthesia, but it can be alleviated by taking divided, smaller doses (up to 1.6 grams per serving) or by using an extended-release formulation. At the same time, there is no evidence to suggest that this phenomenon leads to the development of long-term adverse health consequences.

Conclusions. Beta-alanine supplementation is safe as well as effective. The use of beta-alanine causes a significant increase in the concentration of muscle carnosine, acting as an intracellular pH buffer. In addition, carnosine plays several key physiological roles, including regulation of calcium metabolism, prevention of antiglycation, and exhibits antioxidant activity. It can be used by both athletes and physically active individuals. Combining beta-alanine with other single- or multi-ingredient supplements can bring additional benefits if beta-alanine supplementation is done with appropriate doses (4-6 grams per day) and lasts long enough (at least 2-4 weeks) for adequate carnosine saturation of muscles. It is worth adding that beta-alanine does not exhibit an action of an ad hoc nature, so there is also no physiological justification for taking this ergogenic agent immediately before training. Potentially, there are some differences in the effects of beta-alanine between women and men. However, the number of studies with female participants is still too small to draw firm conclusions. Further well-designed studies are needed to clarify the effects of beta-alanine on exercise capacity and health in the general population and athletes.

Keywords: exercise, sports, ergogenic aids, performance, beta-alanine.

© Farm Pol, 2024, 80(5): 343–351