Beta-alanine: a scientifically proven dietary supplement against muscle fatigue

Beta-alanine has become one of the most talked about supplements among both elite and recreational athletes in recent years. Back in 2005, few people had heard of it and it was virtually unavailable. That changed when Professor Roger Harris – the scientist who also discovered the effects of creatine – published the first studies on its potential.

How does beta-alanine affect athletic performance?

According to current research, the effect of beta-alanine is greatest in performances lasting 1–10 minutes , where acidosis is the main limiting factor.

• Shorter performances (<1 min): the effect is not evident.

• Medium-length performances (1–4 min): consistent performance improvement.

• Longer procedures (5–15 min): study results are mixed.

• Long endurance activities (>1 hour): the benefit does not appear to be significant.

From a practical perspective, this means that beta-alanine makes the most sense for sports with high intensity and repetitive loads – e.g. sprints, interval training, HIIT, rowing, swimming, cycling sprints or team sports.

How to take beta-alanine?

Studies recommend a daily intake of 3.2–6.4 g , divided into multiple smaller doses throughout the day. A common protocol is 400–800 mg in 4–8 doses.

• Duration of supplementation: 4–10 weeks.

• Result: after this time, the level of carnosine in the muscles can increase by an average of 60–80% (individually from 20 to 200%).

The effect is therefore chronic - it does not work after a single use before training, but is based on a gradual increase in carnosine stores.

Is beta-alanine safe?

Beta-alanine is a naturally occurring substance and is considered safe to use. The most common side effect is called paresthesia – an unpleasant tingling or prickling sensation of the skin, especially on the face and extremities. This effect is:

• harmless,

• usually takes 30-60 minutes,

• it can be alleviated by dividing the daily dose.

Summary

Beta-alanine is among the few supplements that have:

• proven effectiveness ,

• repeatedly confirmed results in studies ,

• clearly described mechanism of action .

However, its effect is quite specific - it has the greatest benefit during physical performance with high intensity and duration of performance between 1-10 minutes. If you are engaged in disciplines where acidosis, the ability to maintain the pace even at the end, or in difficult passages (e.g. hills) are crucial, beta-alanine supplementation can be a great advantage.