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[beta]-alanine is a popular supplement among athletes with 61% of competitive team sport players recently surveyed reporting [beta]-alanine use. 1 Despite its popularity, there is limited evidence on the most effective supplementation strategy and the systematic review and meta-analysis published by Sauders B et al 2 has shed some light on this issue. Athletes' understanding of [beta]-alanine potential benefits and appropriate daily dose and duration of consumption is low, 1 potentially compromising the impact of [beta]-alanine supplementation in a real world setting. This editorial aims to highlight issues regarding the efficacy of [beta]-alanine supplementation and suggest possible approaches to improve its effectiveness in the field.
What we know
The mechanism of ergogenic effect of [beta]-alanine as the precursor to carnosine synthesis is associated with an expansion of its key physiological role as a proton buffer with potential for antioxidant, glycation and calcium regulation influence. 3 Increases in carnosine muscle levels depend on the [beta]-alanine load provided. 4 [beta]-alanine supplementation of 4-6 g/day for at least 2-4 weeks has been shown to improve performance in exercise lasting 1-4 min. 2
A ceiling on the supplement dosage amount stems from reported paraesthesia experienced in some individuals although slow release formulations are available that appear to alleviate this effect. Doses of 4-6 g/day, spread evenly over doses of 800 mg, for 4 weeks have elevated muscle carnosine levels by 64% 5 and extending the supplementation to 10 weeks has been shown to increase muscle carnosine by 80%. 6 The meta-analysis reported a smaller effect on trained than non-trained individuals; however, the reason for...