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Journal of the International Society of Sports Nutrition

Journal of the International Society of Sports Nutrition

IF: 4.5
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International society of sports nutrition position stand: Beta-Alanine.

Published:15 July 2015 DOI: 10.1186/s12970-015-0090-y PMID: 26175657
Eric T Trexler, Abbie E Smith-Ryan, Jeffrey R Stout, Jay R Hoffman, Colin D Wilborn, Craig Sale, Richard B Kreider, Ralf J?ger, Conrad P Earnest, Laurent Bannock, Bill Campbell, Douglas Kalman, Tim N Ziegenfuss, Jose Antonio

Abstract

The International Society of Sports Nutrition (ISSN) provides an objective and critical review of the mechanisms and use of beta-alanine supplementation. Based on the current available literature, the conclusions of the ISSN are as follows: 1) Four weeks of beta-alanine supplementation (4-6 g daily) significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer; 2) Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses; 3) The only reported side effect is paraesthesia (tingling), but studies indicate this can be attenuated by using divided lower doses (1.6 g) or using a sustained-release formula; 4) Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration; 5) Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance; 6) Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when supplementation of beta-alanine is high enough (4-6 g daily) and long enough (minimum 4 weeks); 7) More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.

Substances (2)

Related products
Procduct Name CAS Molecular Formula Supplier Price
β-Alanine 107-95-9 C3H7NO2 889 suppliers $5.00-$1733.00
L-Carnosine 305-84-0 C9H14N4O3 802 suppliers $10.00-$2593.78

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