International Society of Sports Nutrition position stand: beta-alanine

Trexler, ET, Smith-Ryan, AE, Stout, JR, Hoffman, JR, Wilborn, CD, Sale, C ORCID: https://orcid.org/0000-0002-5816-4169, Kreider, RB, Jäger, R, Earnest, CP, Bannock, L, Campbell, B, Kalman, D, Ziegenfuss, TN and Antonio, J, 2015. International Society of Sports Nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition, 12. ISSN 1550-2783

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Abstract

Position statement: 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.

Item Type:	Journal article
Publication Title:	Journal of the International Society of Sports Nutrition
Creators:	Trexler, E.T., Smith-Ryan, A.E., Stout, J.R., Hoffman, J.R., Wilborn, C.D., Sale, C., Kreider, R.B., Jäger, R., Earnest, C.P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T.N. and Antonio, J.
Publisher:	BioMed Central for the International Society of Sports Nutrition
Date:	2015
Volume:	12
ISSN:	1550-2783
Identifiers:	Number Type 10.1186/s12970-015-0090-y DOI
Divisions:	Schools > School of Science and Technology
Record created by:	EPrints Services
Date Added:	09 Oct 2015 09:55
Last Modified:	09 Jun 2017 13:14
URI:	https://irep.ntu.ac.uk/id/eprint/4913

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