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Evidence-Based Supplement Research

Evidence-Based Supplement Research

Beta-Alanine and Improved Work Capacity

Doses used in studies

g/day: 20 (median 20, IQR 20–20) — 1 study

Time to effect

Median: 7 days · IQR 7 days–7 days · Range 7 days–7 days — Reported in 1 of 1 study

Safety in these studies

Overall tolerabilityReported
High daily and single doses were well tolerated.
from: One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance.
paresthesiaReported
Anthropometry, paresthesia, and adverse event data were also collected.
from: One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance.

1 of 1 paper

One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance.
- 2021-07-25
- RCT
- Nutrients 13(8)
- - Vicente Ávila-Gandía
  - Antonio Torregrosa-García
  - Silvia Pérez-Piñero
  - Raquel Ortolano
  - María Salud Abellán-Ruiz
  - F Javier López-Román
- PubMed: 34444703
- DOI: 10.3390/nu13082543
13 Insights on
- Improved Work Capacity
- High evidence
- Rigorous Journal
- Athletes
total work (4.85%, p = 0.046)
Effect
Beneficial
Effect size
Small
Significant
Yes
Dose
20 g/day of sustained-release β-alanine for 7 days