The Study
Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.
This study looked at lots of smaller experiments where athletes took beta-alanine or a fake pill and then did a running test. It found that when they took it for a few months and did the harder version of the test, they usually did better. But it doesn't prove the supplement caused it—maybe other things helped too.
Analysis score
Maximum 85 for a systematic review with meta-analysis.
Where the score came from
Beta-alanine is a supplement that helps muscles handle acid buildup during intense exercise. This study looked at whether it helps athletes do better on a test that mimics soccer or basketball sprints.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 554 / 100
Quality score
Systematic reviews and meta-analyses of cohort studies. They sit above a single cohort study but below a single randomized trial, because the underlying evidence is still observational.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — this improvement is larger than caffeine or sodium bicarbonate and likely helps athletes sustain high-intensity efforts longer during sports like soccer or basketball.
- 2When athletes took beta-alanine for 6–12 weeks, they improved their Yo-Yo level 2 test performance by 2.85% on average (SMD: 1.41).
- 3No improvement was seen with shorter use or in level 1 tests.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Clinical nutrition ESPEN
Year
2021
Authors
J. Grgic
Related Content
Claims (6)
Taking beta-alanine increases exercise capacity during high-intensity efforts by an average of 2.85% compared to taking a placebo.
Taking beta-alanine for 6 to 12 weeks increases performance on the Yo-Yo intermittent recovery level 2 test in athletes, with a large effect size that corresponds to improved pH buffering in muscles during high-intensity exercise.
Taking beta-alanine for fewer than six weeks does not improve athletic performance on the Yo-Yo test, because muscle carnosine levels do not rise enough to enhance performance within that time.
Taking beta-alanine does not improve performance on the Yo-Yo test level 1, suggesting it only enhances performance in high-intensity activities that cause more acid buildup in muscles.
Beta-alanine improves Yo-Yo level 2 performance more than caffeine or sodium bicarbonate in athletes.
Beta-alanine supplementation increases muscle carnosine levels in athletes, which reduces acid buildup during high-intensity intermittent exercise and improves performance on the Yo-Yo test.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.