title: International society of sports nutrition position stand: Beta-Alanine.
abstract: 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.
authors.affiliation: Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA.
authors.forename: Eric T
authors.initials: ET
authors.lastname: Trexler
authors.affiliation: Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA.
authors.forename: Abbie E
authors.initials: AE
authors.lastname: Smith-Ryan
authors.affiliation: Department of Sport and Exercise Science, University of Central Florida, Orlando, FL USA.
authors.forename: Jeffrey R
authors.initials: JR
authors.lastname: Stout
authors.affiliation: Department of Sport and Exercise Science, University of Central Florida, Orlando, FL USA.
authors.forename: Jay R
authors.initials: JR
authors.lastname: Hoffman
authors.affiliation: Human Performance Laboratory, Department of Exercise Science, University of Mary Hardin-Baylor, Belton, TX USA.
authors.forename: Colin D
authors.initials: CD
authors.lastname: Wilborn
authors.affiliation: Health and Performance Enhancement Research Centre, Department of Sport Science, Nottingham Trent University, Nottingham, UK.
authors.forename: Craig
authors.initials: C
authors.lastname: Sale
authors.affiliation: Exercise & Sport Nutrition Lab, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA.
authors.forename: Richard B
authors.initials: RB
authors.lastname: Kreider
authors.affiliation: Increnovo LLC, 2138 E Lafayette Pl, Milwaukee, WI USA.
authors.forename: Ralf
authors.initials: R
authors.lastname: Jäger
authors.affiliation: Exercise & Sport Nutrition Lab, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA.|Nutrabolt International, Bryan, TX USA.
authors.forename: Conrad P
authors.initials: CP
authors.lastname: Earnest
authors.affiliation: Guru Performance LTD, London, UK.
authors.forename: Laurent
authors.initials: L
authors.lastname: Bannock
authors.affiliation: Performance & Physique Enhancement Laboratory, University of South Florida, Tampa, FL USA.
authors.forename: Bill
authors.initials: B
authors.lastname: Campbell
authors.affiliation: Department of Nutrition & Endocrinology, Miami Research Associates, QPS-MRA, Miami, FL USA.
authors.forename: Douglas
authors.initials: D
authors.lastname: Kalman
authors.affiliation: The Center for Applied Health Sciences, 4302 Allen Rd, STE 120 Stow, OH USA.
authors.forename: Tim N
authors.initials: TN
authors.lastname: Ziegenfuss
authors.affiliation: Exercise and Sports Science, Nova Southeastern University, Davie, FL USA.
authors.forename: Jose
authors.initials: J
authors.lastname: Antonio
mesh_terms: D002336:Carnosine / Q000378:metabolism; D019587:Dietary Supplements; D004305:Dose-Response Relationship, Drug; D015444:Exercise; D005221:Fatigue / Q000188:drug therapy; D006801:Humans; D006863:Hydrogen-Ion Concentration; D018482:Muscle, Skeletal / Q000187:drug effects; D009465:Neuromuscular Agents / Q000008:administration & dosage; D064167:Recommended Dietary Allowances; D064133:Sports Nutritional Physiological Phenomena; D018675:Toxicity Tests; D015091:beta-Alanine / Q000008:administration & dosage* / Q000633:toxicity
chemical_list: D009465:Neuromuscular Agents; D015091:beta-Alanine; D002336:Carnosine