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Evidence-Based Supplement Research

Evidence-Based Supplement Research

Beta-Alanine and Improved 5000 m Running Time

Doses used in studies

g/day: 4.8 (median 4.8, IQR 4.8–4.8) — 1 study

Time to effect

Median: 4 weeks · IQR 4 weeks–4 weeks · Range 4 weeks–4 weeks — Reported in 1 of 1 study

1 of 1 paper

Beta-alanine fails to improve on 5000 m running time despite increasing PAT1 expression in long-distance runners.
- 2021-11
- RCT · n = 16
- The Journal of sports medicine and physical fitness 61(12)
- - Gabriel S Franco
  - Natália Y Noronha
  - Bruno A Oliveira
  - Flávia C Ferreira
  - Ana P Pinto
  - Camila F Brandao
  - Marcelo Papoti
  - Carla B Nonino
- PubMed: 33305552
- DOI: 10.23736/s0022-4707.20.11946-7
1 Insight on
- Improved 5000 m Running Time
- High evidence
- Athletes
No significant differences were shown for the 5000 m running time in PLA (PRE: 1128±72; POST: 1123±72s) and BA (PRE: 1107±95; POST: 1093±86s).
Effect
Neutral
Effect size
Small
Significant
No
Dose
4.8 g/day