What is beta-alanine and why does it stand out among sports supplements?
Although there are hundreds of nutritional supplements that promise to improve athletic performance, only a few have solid scientific evidence to support their effects. These include proteins, creatine, caffeine, and, although less well known, beta-alanine.
Beta-alanine has traditionally been recognized for its performance benefits in high-intensity exercise, but the latest scientific evidence suggests that its effects may also be relevant in endurance sports.
Why Can Beta-Alanine Be Relevant in Endurance Sports?
Although endurance sports are usually associated with prolonged and constant efforts, competitive reality shows that performance is often decided in changes of pace, attacks or final sprints.
In disciplines such as cycling, the ability to respond to intense efforts is key so as not to miss a breakaway or to dispute a race finish. Something similar happens in trail running, where it is increasingly common for the first positions to be decided at specific moments of high intensity.
What scientific evidence supports beta-alanine supplementation?
A meta-analysis published in the British Journal of Sports Medicine, which analyzed a total of 40 studies, showed that beta-alanine consumption significantly improves sports performance, especially in exercises lasting between 1 and 10 minutes (1).
This time range includes efforts characteristic of both high-intensity sports and key moments within endurance competitions.
How does beta-alanine work in the body?
The benefits of beta-alanine are due to its ability to increase muscle carnosine levels. Carnosine acts as a physiological buffer, helping to counteract the acidity that occurs during high-intensity exercise.
During this type of effort, what is known as metabolic acidosis is generated, caused by the accumulation of metabolites such as hydrogenions, which hinders the processes of muscle contraction and relaxation.
By increasing muscle carnosine, beta-alanine helps maintain muscle pH, improving the body's ability to tolerate intense efforts (2).
What do studies in cyclists show about beta-alanine?
Although more evidence is still lacking,we already have numerous studies that show that beta-alanine is beneficial in cyclists. More than 15 years ago, a study led by researcher Peter Hespel evaluated the effect of beta-alanine supplementation (2–4 g/day for 8 weeks) in a situation that simulated a real race: a 10-minute time trial followed by a final 30-second sprint, performed after a simulated 110 km race (3). The results showed that although the average power during the time trial was similar in both groups (~300 W), the peak power in the sprint increased by 11% (from 993 to 1105 W) and the average power increased by 5% (from 693 to 727 W) in the group that consumed beta-alanine.
In addition, recent studies on World Tour cyclists also confirm these benefits. Spanish researchers have more recently analysed the effects of a high load of beta-alanine for one week in professional cyclists. In a first study, cyclists consumed 20 g/day of beta-alanine (4 doses of 5 g) for 7 days and performed a 10-minute time trial.
Beta-alanine consumption was associated with a 6,2% higher power output compared to placebo (4). In a subsequent study, with the same dose during a 7-day training camp, cyclists performed a time trial before and after the supplementation period. The power increased from 456 W to 469 W, resulting in a significant reduction in time (from 10,1 to 9,8 minutes, i.e. 18 seconds) (5). In contrast, in the placebo group, performance did not improve or even worsened.
While it is true that some studies have not found improvements in performance during simulated high-intensity cycling events (6), the available evidence suggests that beta-alanine may help improve performance at key moments, which at the high competitive level can make the difference between getting on the podium or being off it.
Is there controversy about its use in long-term sports?
Yes. Some studies have found no improvements in performance during simulated high-intensity cycling tests (6).
However, the available evidence suggests that beta-alanine can help improve performance at key moments, which at the high competitive level can make the difference between getting on the podium or being off it.
What is known about beta-alanine in runners?
In addition to cycling studies, there is research in runners that points to possible benefits. For example, one study found that taking 5 g/day of beta-alanine for 23 days further reduced the time to complete a 10 km run compared to placebo (7). Participants who took beta-alanine improved their mark by more than 2 minutes and a half, compared to less than a minute improvement in the placebo group.
Conclusions
Beta-alanine supplementation has been shown to be effective in improving performance in short-duration, high-intensity actions, thanks to its effect on metabolic acidity.
Although traditionally associated with short efforts, scientific evidence indicates that these benefits may also be relevant in endurance sports, especially those where the end result depends on changes in pace, attacks and sprints, such as cycling or trail running.
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Scientific references
1. Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, et al. β-Alanine supplementation to improve exercise capacity and performance: A systematic review and meta-Analysis. Br J Sports Med. 2017;51(8):658–69.
2. Stegen S, Bex T, Vervaet C, Vanhee L, Achten E, Derave W. β-Alanine dose for maintaining moderately elevated muscle carnosine levels. Med Sci Sports Exerc. 2014; 46(7):1426–32.
3. Van Thienen R, Van Proeyen K, Eynde B Vanden, Puype J, Lefere T, Hespel P. β-Alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc. 2009; 41(4):898–903.
4. Avila-Gandia V, Torregrosa-Garcia A, Pérez-Piñero S, Ortolano R. One-Week High-Dose β -Alanine Loading Improves World Tour Cyclists' Time-Trial Performance. Nutrients. 2021; 13(8):2543.
5. Pérez-Piñero S, Ramos-Campo D, López-Román F, Torregrosa-Garcia A. Effect of high-dose β -Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial. PLoS One. 2024; 19(9):0309404.
6. Perim P, Gobbi N, Duarte B, Oliveira LF De, Riani LA, Sale C, et al. Beta-alanine did not improve high-intensity performance throughout simulated road cycling. Eur J Sport Sci. 2022;22(8):1240–9.
7. Santana JO, de Freitas MC, dos Santos DM, Rossi FE, Lira FS, Rosa-Neto JC, et al. Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults. Front Physiol [Internet]. 2018; 9(August):1–6. Available from: https://www.frontiersin.org/article/10.3389/fphys.2018.01105/full
