The Study
The effect of beta-alanine supplementation on isokinetic force and cycling performance in highly trained cyclists.
This study gave some athletes a supplement and others a fake one, then saw who did better in cycling tests. It found that the supplement might help them push harder for short bursts, but it's not super clear because only a few people were tested. So we can say it 'might help' or 'is linked to' better performance, but we can't say it definitely causes it.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
This study tested if taking beta-alanine for 4 weeks helps cyclists push harder during quick, repeated muscle efforts.
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 560 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — it helps with short, repeated muscle bursts like sprinting or lifting, but not with longer cycling efforts.
- 2Muscle power during 30 knee extensions went up by 6.8 watts on average.
- 3Fatigue dropped a lot.
- 4But during a 4-minute bike ride, there was no change.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
International journal of sport nutrition and exercise metabolism
Year
2013
Authors
Samuel T Howe, Phillip M Bellinger, M. Driller, C. Shing, J. Fell
Related Content
Claims (6)
Taking beta-alanine improves performance during high-intensity exercise lasting 1 to 4 minutes, especially when the exercise continues until exhaustion.
In highly trained cyclists, taking beta-alanine at 65 mg per kilogram of body weight daily for four weeks is associated with an 89% probability of increasing total work performed during 30 maximal knee extensions, though the result did not reach statistical significance.
In highly trained cyclists, taking 65 mg of beta-alanine per kilogram of body weight daily for four weeks improves muscle power and reduces fatigue during short bursts of effort, but does not improve performance in a 4-minute time trial.
In highly trained cyclists, taking beta-alanine for four weeks at 65 mg per kilogram of body weight per day increases the average power output during 30 maximal knee extensions by 6.8 watts and reduces the fatigue index with 95% likelihood compared to a placebo.
In highly trained cyclists, taking beta-alanine for four weeks at 65 mg per kilogram of body weight daily does not reliably increase average power output during a 4-minute maximal cycling effort, based on statistical analysis showing no significant change.
Taking beta-alanine at 65 mg per kilogram of body weight daily for four weeks does not change blood pH, lactate levels, or bicarbonate levels during or after intense cycling exercise in highly trained cyclists.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.