Beta-Alanine Improves Strength and Strength Endurance

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Study Confirms Effectiveness of Beta-Alanine

Another recent study confirms the strength-enhancing effect of beta-alanine in connection with hard weight training. Beta-alanine is rightly listed as an A supplement by the Australian Institute of Sports.

β-Alanine is one of the non-essential amino acids known to improve strength performance. In one study, 30 healthy, regularly exercising strength athletes were tested over five weeks as follows: One study group consumed 6.4 g beta-alanine daily in a dose of 8 x 800 mg, with a minimum of 1.5 hours between doses. The other study group took a placebo. Both took a progressive strength training three times a week. The evaluation showed a significant increase in average strength, maximum strength and also strength endurance in the beta-alanine study group compared to placebo.

Maté-Muñoz JL et al. (2018): Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. Journal of the International Society of Sports Nutrition (2018) 15:19.

Author: Remo Jutzeler
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ