Beta-Alanine and Improved Time to Exhaustion

• Effects of Creatine and β-Alanine Co-Supplementation on Exercise Performance and Body Composition: A Systematic Review.

  • 2025-06-21
  • Systematic Review · n = 263
  • Nutrients 17(13)
  • • Damoon Ashtary-Larky
    • Darren G Candow
    • Scott C Forbes
    • Leila Hajizadeh
    • Jose Antonio
    • Katsuhiko Suzuki

  • PubMed: 40647180
  • DOI: 10.3390/nu17132074

  8 Insights on

  • Improved Time to Exhaustion

  • High evidence
  • Rigorous Journal
  • Clinical

  Additionally, no significant improvements in aerobic endurance capacity (VO2max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion.

  Effect

  Neutral

  Effect size

  Small

  Significant

  No

• Individual Participant Data Meta-Analysis Provides No Evidence of Intervention Response Variation in Individuals Supplementing With Beta-Alanine.

  • 2021-07-01
  • Meta-Analysis
  • International journal of sport nutrition and exercise metabolism 31(4)
  • • Gabriel Perri Esteves
    • Paul Swinton
    • Craig Sale
    • Ruth M James
    • Guilherme Giannini Artioli
    • Hamilton Roschel
    • Bruno Gualano
    • Bryan Saunders
    • Eimear Dolan

  • PubMed: 34098531
  • DOI: 10.1123/ijsnem.2021-0038

  2 Insights on

  • Improved Time to Exhaustion

  • High evidence

  showed a group effect of BA supplementation on TTE (7.7, 95% credible interval [CrI] [1.3, 14.3] s)

  Effect

  Beneficial

  Effect size

  Small

  Significant

  Yes