Does beta-alanine supplementation improve maximal intensity exercise performance in trained young males?
Beta-Alanine, a systematic review and meta-analysis in 331 participants (Int J Sport Nutr Exerc Metab 2024, PMID 39032921) — a significant overall effect size of 0.39 (95% CI [0.09, 0.69], p =.01) was observed in favor of beta-alanine supplementation. Scope: 331 participants, and the abstract states no limitations.
Source: Int J Sport Nutr Exerc Metab 2024, PMID 39032921 ↗ · Research map · How Magellan grades evidence · evidence confidence: medium
Int J Sport Nutr Exerc Metab · 2024 · PMID 39032921 · DOI 10.1123/ijsnem.2024-0027
Beta-alanine supplementation can enhance maximal exercise performance in trained young men, especially with specific durations and dosages.
The question
Does beta-alanine supplementation improve maximal intensity exercise performance in trained young males?
What they tested
Beta-alanine supplementation will improve exercise performance by buffering hydrogen ions and delaying fatigue through increased intramuscular carnosine synthesis.
How they did it
This systematic review and meta-analysis searched six databases for randomized, double-blinded, placebo-controlled trials published up to August 10, 2023. Included studies investigated chronic beta-alanine supplementation in trained males aged 18-40 years, evaluating maximal or supramaximal intensity exercise lasting 0.5-10 minutes. A total of 18 studies, 18 exercise protocols, and 15 outcome measures from 331 participants were analyzed.
What they found
A significant overall effect size of 0.39 (95% CI [0.09, 0.69], p = .01) was observed in favor of beta-alanine supplementation. Significant effects were noted at 4 weeks of supplementation (effect size 0.34, 95% CI [0.02, 0.67], p = .04), for maximal efforts lasting 4-10 minutes (effect size 0.55, 95% CI [0.07, 1.04], p = .03), and with a high beta-alanine dosage of 5.6-6.4 g per day (effect size 0.35, 95% CI [0.09, 0.62], p = .009).
| Overall Effect | 0.39 | |
|---|---|---|
| 4 Weeks Supplementation | 0.34 | |
| 4-10 Min Maximal Effort | 0.55 | |
| 5.6-6.4 g/day Dosage | 0.35 |
Effect sizes indicate the magnitude of benefit from beta-alanine supplementation under different conditions, with higher values representing greater positive effects.
What it means
Beta-alanine supplementation significantly improves maximal intensity exercise performance in trained young males, particularly with 4 weeks of supplementation, for efforts lasting 4-10 minutes, and at dosages of 5.6-6.4 g per day.
Limitations
The abstract does not explicitly state limitations of the meta-analysis itself, but rather provides insights for future research and practical applications.
Where the published abstract does not list limitations, we say so rather than inventing them. Read the full paper on PubMed before drawing conclusions.
The paper at a glance
| Title | Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Males: A Meta-Analysis |
|---|---|
| Journal | Int J Sport Nutr Exerc Metab |
| Year | 2024 |
| PMID | 39032921 ↗ |
| DOI | 10.1123/ijsnem.2024-0027 ↗ |
| Topic | Pain, nerves & musculoskeletal medicine |
Read the source: PubMed record (authors, abstract, full citation) ↗ · Publisher via doi.org ↗
Where Magellan uses this paper
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Beta-Alanine
Meta-analyses of controlled trials indicate that beta-alanine produces a small but statistically significant overall ergogenic effect, most evident for high-intensity exercise lasting roughly 1-4 minutes, where it can increase exercise capacity and time to exhaustion and delay neuromuscular fatigue;
Beta-alanine is a non-essential (non-proteinogenic) amino acid that serves as the rate-limiting…
Research describes the compound or intervention studied. It is not a claim about any specific product.
Cite this page
These citations point at this summary. To cite the original paper with its full author list, use the PubMed record or doi.org.
Magellan Longevity. (2026). Does beta-alanine supplementation improve maximal intensity exercise performance in trained young males? [Plain-English summary of Int J Sport Nutr Exerc Metab 2024, PMID 39032921, DOI 10.1123/ijsnem.2024-0027]. Magellan Longevity. https://magellanlongevity.com/study/d39032921.html@misc{magellan_d39032921,
title = {Does beta-alanine supplementation improve maximal intensity exercise performance in trained young males?},
author = {{Magellan Longevity}},
year = {2026},
howpublished = {\url{https://magellanlongevity.com/study/d39032921.html}},
note = {Plain-English summary of PubMed PMID 39032921; DOI 10.1123/ijsnem.2024-0027; Int J Sport Nutr Exerc Metab 2024. Reviewed by Gabriel Radu, DO},
urldate = {2026-08-11}
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