TY - JOUR
T1 - International society of sports nutrition position stand
T2 - Beta-Alanine
AU - Trexler, Eric T.
AU - Smith-Ryan, Abbie E.
AU - Stout, Jeffrey R.
AU - Hoffman, Jay R.
AU - Wilborn, Colin D.
AU - Sale, Craig
AU - Kreider, Richard B.
AU - Jäger, Ralf
AU - Earnest, Conrad P.
AU - Bannock, Laurent
AU - Campbell, Bill
AU - Kalman, Douglas
AU - Ziegenfuss, Tim N.
AU - Antonio, Jose
N1 - Publisher Copyright:
© 2015 Trexler et al.
PY - 2015/7/15
Y1 - 2015/7/15
N2 - 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.
AB - 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.
UR - http://www.scopus.com/inward/record.url?scp=84937012949&partnerID=8YFLogxK
U2 - 10.1186/s12970-015-0090-y
DO - 10.1186/s12970-015-0090-y
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C2 - 26175657
AN - SCOPUS:84937012949
SN - 1550-2783
VL - 12
JO - Journal of the International Society of Sports Nutrition
JF - Journal of the International Society of Sports Nutrition
IS - 1
M1 - 30
ER -