International society of sports nutrition position stand: Beta-Alanine

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 4weeks); 7) more research is needed to determine the effects of beta-alanine on strength,endurance performance beyond 25min in duration,and other health-related benefits associated with carnosine. © 2015 trexler et al.