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Beta-Alanine

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Daha yüksek puan, daha iyi bir çalışma durumuna işaret eder, ancak mutlaka etkinlik anlamına gelmez.

Beta-Alanine is a non-essential amino acid supplement that increases muscle carnosine, enhancing performance in high-intensity exercise.

SportExercise RecoveryExercise PerformanceMuscle GainEnergy Support
Doz aralığı
2–5 g
2–3 divided doses daily (usually 800–1600 mg per dose)
Gelir
Take with or without food, dividing doses through the day if tingling occurs. Consistent daily use for at least 4 weeks advised for performance effects.
Yağda çözünmez.
En iyi zaman
Pre-workout timing is popular, but timing is less critical than total daily intake. Split doses can reduce side effects.

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Açıklama

Beta-Alanine is a naturally occurring beta-amino acid used as a sports supplement for its capacity to boost muscle carnosine levels, helping muscles buffer acid during intense exercise.

Avantajlar
Kanıt derecesi ile ana etkiler
Strong
Kanıtla ilgili not

Multiple meta-analyses, professional position stands, and regulatory reviews support effectiveness and safety within recommended dosing.

Enhances high-intensity exercise performance

Strong

Beta-Alanine supplementation reliably improves performance in exercises lasting 1–4 minutes, such as sprinting, rowing, and certain team sports.

Özellikle ilgili olduğu kişiler: Athletes · Recreational exercisers
S4 · Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. PubMedS5 · Saunders B, Elliott-Sale K, Artioli GG, et al. Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. PubMedS3 · International Society of Sports Nutrition (ISSN): Beta-alanine Position Stand

Increases muscle carnosine levels

Strong

Increases intramuscular carnosine content by 20–80% following 4–10 weeks of supplementation, providing improved acid buffering in muscle.

Özellikle ilgili olduğu kişiler: Athletes · Active adults
S6 · Derave W, Ozdemir MS, Harris RC, et al. Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. PubMedS4 · Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. PubMedS3 · International Society of Sports Nutrition (ISSN): Beta-alanine Position Stand

Improves resistance to neuromuscular fatigue

Moderate

Reduces subjective fatigue and extends time-to-exhaustion in endurance tests, notably in cycling and other repeated-bout sports.

Özellikle ilgili olduğu kişiler: Endurance athletes · Older adults
S7 · Stout JR, Cramer JT, Mielke M, et al. Effects of Twenty-Eight Days of Beta-Alanine and Creatine Monohydrate Supplementation on Physical Working Capacity at Neuromuscular Fatigue Threshold. PubMedS5 · Saunders B, Elliott-Sale K, Artioli GG, et al. Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. PubMedS4 · Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. PubMed

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