The amino acid beta-alanine is a precursor for synthesizing carnosine, a molecule that helps buffer acid in muscles. Daily supplementation with beta-alanine can increase muscle carnosine levels[1] and boost exercise performance during high-intensity, short-duration activities which last between 30 seconds and 10 minutes.[2][3][4][5][6] Current evidence suggests that combining beta-alanine with sodium bicarbonate can further enhance exercise performance during high-intensity, short-duration activities.[7][8]
References
- ^Rezende NS, Swinton P, de Oliveira LF, da Silva RP, da Eira Silva V, Nemezio K, Yamaguchi G, Artioli GG, Gualano B, Saunders B, Dolan EThe Muscle Carnosine Response to Beta-Alanine Supplementation: A Systematic Review With Bayesian Individual and Aggregate Data E-Max Model and Meta-Analysis.Front Physiol.(2020)
- ^Huerta Ojeda Á, Tapia Cerda C, Poblete Salvatierra MF, Barahona-Fuentes G, Jorquera Aguilera CEffects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.Nutrients.(2020-Aug-19)
- ^Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano Bβ-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisBr J Sports Med.(2017 Apr)
- ^Berti Zanella P, Donner Alves F, Guerini de Souza CEffects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review.J Sports Med Phys Fitness.(2017-Sep)
- ^Hobson RM, Saunders B, Ball G, Harris RC, Sale CEffects of β-alanine supplementation on exercise performance: a meta-analysisAmino Acids.(2012 Jul)
- ^Grgic JEffects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.Clin Nutr ESPEN.(2021-Jun)
- ^Curran-Bowen T, Guedes da Silva A, Barreto G, Buckley J, Saunders BSodium bicarbonate and beta-alanine supplementation: Is combining both better than either alone? A systematic review and meta-analysis.Biol Sport.(2024 Jul)
- ^Gilsanz L, López-Seoane J, Jiménez SL, Pareja-Galeano HEffect of β-alanine and sodium bicarbonate co-supplementation on the body's buffering capacity and sports performance: A systematic review.Crit Rev Food Sci Nutr.(2023)