Beta-Alanine and Reduced Rating of Perceived Exertion

Research synthesisLow evidenceSmall effect3 studies · 0 beneficial · 3 neutral · 0 harmful

Across 3 randomized controlled trials, all reported neutral small-sized effects of beta-alanine on rating of perceived exertion (RPE) in athletic populations. The most-studied dose was 6.4 g/day, and the median study duration was 18 days. No study observed a statistically significant reduction in RPE.

Effective dose range: 6.4 g/day
Studied populations: athletes

Caveats: Evidence base is small (only 3 studies) — conclusions should be considered preliminary. All studies reported neutral findings and none reached statistical significance, suggesting that any effect, if present, is very small or non-existent.

Generated Jul 12, 2026

Doses used in studies

g/day: 6.4 (median 6.4, IQR 6.4–6.4) — 2 studies
g: 155 (median 155, IQR 155–155) — 1 study

Time to effect

Median: 2.5 weeks · IQR 12 days–3.3 weeks · Range 7 days–4 weeks — Reported in 2 of 3 studies

3 of 3 papersPopulation:

Effects of Combined Versus Isolated Beta-Alanine and Sodium Bicarbonate Supplementation on Physical Capacity in Highly Trained Female Basketball Players: A Randomized Controlled Trial.
- 2026-06-01
- RCT
- International journal of sports physiology and performance 21(6)
- - Jakub Adamczewski
  - Mikołaj Szymocha
  - Natalia Główka
  - Jacek Adrian
  - Krzysztof Durkalec-Michalski
- PubMed: 41838453
- DOI: 10.1123/ijspp.2025-0447
6 Insights on
- Reduced Rating of Perceived Exertion
- High evidence
- Athletes
no changes in ratings of perceived exertion, body mass, and composition were observed.
Effect
Neutral
Effect size
Small
Significant
No
Dose
6.4 g·d-1
Effect of high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial.
- 2024-09-03
- RCT · n = 6
- PloS one 19(9)
- - Silvia Pérez-Piñero
  - Domingo Jesús Ramos-Campo
  - Francisco Javier López-Román
  - Raquel Ortolano
  - Antonio Torregrosa-García
  - Antonio Jesús Luque-Rubia
  - Natalia Ibáñez-Soroa
  - Luis Andreu-Caravaca
  - Vicente Ávila-Gandía
- PubMed: 39226288
- DOI: 10.1371/journal.pone.0309404
5 Insights on
- Reduced Rating of Perceived Exertion
- High evidence
- Athletes
As for physiological and metabolic variables, no significant change was found.
Effect
Neutral
Effect size
Small
Significant
No
Dose
5 g per dosage, 4 times daily for 7 days plus 3 additional doses; total cumulative dose 155 g
Effects of Acute Beta-Alanine Ingestion and Immersion-Plus-Exercise on Connectedness to Nature and Perceived Pain.
- 2021-07-31
- RCT
- International journal of environmental research and public health 18(15)
- - R W Salatto
  - Graham R McGinnis
  - Dustin W Davis
  - Bryson Carrier
  - Jacob W Manning
  - Mark DeBeliso
  - James W Navalta
- PubMed: 34360425
- DOI: 10.3390/ijerph18158134
4 Insights on
- Reduced Rating of Perceived Exertion
- High evidence
or RPE (p = 0.606) were observed between treatments.
Effect
Neutral
Effect size
Small
Significant
No
Dose
6.4 g

Beta-Alanine and Reduced Rating of Perceived Exertion

Effects of Combined Versus Isolated Beta-Alanine and Sodium Bicarbonate Supplementation on Physical Capacity in Highly Trained Female Basketball Players: A Randomized Controlled Trial.

Effect of high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial.

Effects of Acute Beta-Alanine Ingestion and Immersion-Plus-Exercise on Connectedness to Nature and Perceived Pain.