Skip to main content

Evidence-Based Supplement Research

Evidence-Based Supplement Research

Beta-Alanine and Reduced Perceived Exertion

Doses used in studies

g/day: 20 (median 20, IQR 20–20) — 1 study
mg/kg/day: 45 (median 45, IQR 45–45) — 1 study

Time to effect

Median: 7 days · IQR 7 days–7 days · Range 7 days–7 days — Reported in 1 of 2 studies

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.

2 of 2 papers

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
- Reduced Perceived Exertion
- High evidence
- Rigorous Journal
- Athletes
RPE [not significantly different]
Effect
Neutral
Effect size
Small
Significant
No
Dose
20 g/day of sustained-release β-alanine for 7 days
Effects of acute beta-alanine supplementation on post-exertion rating of per-ceived exertion, heart rate, blood lactate, and physical performance on the 6-minute race test in middle-distance runners.
- 2023-10-01
- RCT
- Nutricion hospitalaria 40(5)
- - Guillermo Barahona-Fuentes
  - Álvaro Huerta Ojeda
  - Sergio Galdames Maliqueo
  - María-Mercedes Yeomans-Cabrera
  - Carlos Jorquera Aguilera
- PubMed: 37073742
- DOI: 10.20960/nh.04432
4 Insights on
- Reduced Perceived Exertion
- High evidence
- Athletes
both doses of BA generated a lower post-exertion RPE
Effect
Beneficial
Effect size
Small
Significant
Yes
Dose
30 mg·kg-1 (low dose) and 45 mg·kg-1 (high dose)