Evidence supporting the use of: Beta-alanine
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Beta-alanine is a non-essential amino acid widely used in the bodybuilding and athletic communities due to its ability to enhance exercise performance, particularly in high-intensity activities. Its primary mechanism involves increasing muscle carnosine concentrations. Carnosine acts as a buffer, reducing the accumulation of hydrogen ions in muscles during intense exercise, which helps delay the onset of muscle fatigue (acidosis). Several well-conducted randomized controlled trials and meta-analyses support the efficacy of beta-alanine supplementation for improving exercise capacity and performance in activities lasting 1–4 minutes, such as sprinting and high-intensity interval training, which are common in bodybuilding routines.

A 2012 meta-analysis published in Amino Acids found that beta-alanine supplementation led to a significant improvement in exercise capacity, particularly in tasks of 60–240 seconds duration. Other studies have demonstrated modest improvements in lean body mass and training volume when beta-alanine is combined with resistance training. The typical dosing regimen is 2–6 grams per day, with paresthesia (tingling) being the most common side effect at higher doses. While the ergogenic effects are well-documented for specific types of exercise, the benefits for pure strength or hypertrophy (muscle growth) are less pronounced, though increased training volume may indirectly support muscle gains.

Overall, there is substantial scientific evidence supporting beta-alanine's use for enhancing performance in bodybuilding contexts, particularly where muscular endurance and high-intensity efforts are required.

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