β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
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OBJECTIVE: To conduct a systematic review and meta-analysis of the evidence on the effects of β-alanine supplementation on exercise capacity and performance. DESIGN: This study was designed in accordance with PRISMA guidelines. A 3-level mixed effects model was employed to model effect sizes and account for dependencies within data. DATA SOURCES: 3 databases (PubMed, Google Scholar, Web of Science) were searched using a number of terms ('β-alanine' and 'Beta-alanine' combined with 'supplementation', 'exercise', 'training', 'athlete', 'performance' and 'carnosine'). ELIGIBILITY CRITERIA FOR SELECTING STUDIES: Inclusion/exclusion criteria limited articles to double-blinded, placebo-controlled studies investigating the effects of β-alanine supplementation on an exercise measure. All healthy participant populations were considered, while supplementation protocols were restricted to chronic ingestion. Cross-over designs were excluded due to the long washout period for skeletal muscle carnosine following supplementation. A single outcome measure was extracted for each exercise protocol and converted to effect sizes for meta-analyses. RESULTS: 40 individual studies employing 65 different exercise protocols and totalling 70 exercise measures in 1461 participants were included in the analyses. A significant overall effect size of 0.18 (95% CI 0.08 to 0.28) was shown. Meta-regression demonstrated that exercise duration significantly (p=0.004) moderated effect sizes. Subgroup analyses also identified the type of exercise as a significant (p=0.013) moderator of effect sizes within an exercise time frame of 0.5-10 min with greater effect sizes for exercise capacity (0.4998 (95% CI 0.246 to 0.753)) versus performance (0.1078 (95% CI -0.201 to 0.416)). There was no moderating effect of training status (p=0.559), intermittent or continuous exercise (p=0.436) or total amount of β-alanine ingested (p=0.438). Co-supplementation with sodium bicarbonate resulted in the largest effect size when compared with placebo (0.43 (95% CI 0.22 to 0.64)). SUMMARY/CONCLUSIONS: β-alanine had a significant overall effect while subgroup analyses revealed a number of modifying factors. These data allow individuals to make informed decisions as to the likelihood of an ergogenic effect with β-alanine supplementation based on their chosen exercise modality.
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There is some evidence that β-alanine supplementation can improve intermittent exercise performance.
“Furthermore, there is some evidence that β-alanine supplementation can improve intermittent exercise performance [216]”
From Nutritional Considerations for the Vegan Athlete (2023) · cites this paper as [216]
Given that increasing muscle carnosine content can improve exercise performance, it is plausible that reduced muscle carnosine content can impair performance.
“However, given that increasing muscle carnosine content can improve exercise performance [216], it is plausible that reduced muscle carnosine content can impair performance.”
From Nutritional Considerations for the Vegan Athlete (2023) · cites this paper as [216]
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- Authors
- Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., Sale, C., & Gualano, B.
- Affiliations
- Universidade de São Paulo (BR)
- Nottingham Trent University (GB)
- Robert Gordon University (GB)
- Corresponding author
- Gualano, Bruno
- ORCID
- Venue
- British Journal of Sports Medicine
- Publisher
- BMJ
- Published
- 2016-10-18
- Volume
- 51
- Issue
- 8
- Pages
- 658-669
- ISSN
- 0306-3674 (ISSN-L)
- 1473-0480
- OpenAlex
- W2537658336
- Cited by
- 302
- References
- 79
- Citations by year
- 2026: 40 · 2025: 27 · 2024: 28 · 2023: 35 · 2022: 39 · 2021: 46 · 2020: 30 · 2019: 19 · 2018: 31 · 2017: 6 · 2016: 1
- FWCI
- 2.23
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- British Journal of Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- Nottingham Trent University's Institutional Repository (Nottingham Trent Repository) (acceptedVersion)
- Open Access Institutional Repository at Robert Gordon University (Robert Gordon University) (acceptedVersion, cc-by-nc-nd)
- HighWire Press Open Archive (submittedVersion)
- Open Access Institutional Repository at Robert Gordon University (Robert Gordon University) (submittedVersion, cc-by-nc-nd)
- Funders
- Fundação de Amparo à Pesquisa do Estado de São Paulo (2014/, 14/11948-8, 2015/, 13/14746-4, 2015/11328-2)
- Conselho Nacional de Desenvolvimento Científico e Tecnológico (150513/2015-1, 2015-1, 2013/14746-4, 2014/11948-8)
- Topics
- Health Sciences › Medicine › Physiology › Biochemical effects in animals
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- exercise capacity, exercise performance, ergogenic aids, carnosine, skeletal muscle, exercise duration, exercise type, training status, endurance exercise, anaerobic exercise, chronic supplementation, mixed models, time to exhaustion
- MeSH terms
- Carnosine, Humans, beta-Alanine, Exercise, Randomized Controlled Trials as Topic, Muscle, Skeletal, Dietary Supplements, Athletic Performance
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