The Claim
Beta-alanine supplementation at a dose of 3.2 g/day for one week followed by 6.4 g/day for four to five weeks improves 100-meter and 200-meter swimming time-trial performance by 2.1% and 2.0%, respectively, in competitive swimmers.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Competitive swimmers who take beta-alanine at 3.2 grams per day for one week and then 6.4 grams per day for four to five weeks swim 100 meters 2.1% faster and 200 meters 2.0% faster than before.
See the scientific wording
Beta-alanine supplementation at a dose of 3.2 g/day for one week followed by 6.4 g/day for four to five weeks improves 100-meter and 200-meter swimming time-trial performance by 2.1% and 2.0%, respectively, in competitive swimmers, suggesting a performance benefit for short-duration, high-intensity aquatic events.
Beta-alanine enters muscle cells and combines with another molecule to form carnosine, which soaks up acid produced during hard swimming. This keeps the muscle environment less acidic, allowing muscles to keep contracting forcefully for longer, which makes swimmers faster in short races.
What the research says
1 studyThis study found that swimmers who took beta-alanine for five weeks got about 2% faster in short races, just like the claim said. The improvement was real and not due to chance.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.