The Study
Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes
This study gave one group of older female cyclists a supplement and another group a fake pill, then saw who got stronger on a bike machine. It found the supplement group got a little stronger, so we think the supplement might help — but it’s not proof for everyone.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Older female cyclists took a daily supplement called beta-alanine for a month. Their legs got stronger during repeated pedaling motions, but their grip strength and body shape didn't change.
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 553 / 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 — this means they could sustain high-intensity cycling efforts longer without fatigue, which matters for racing or climbing hills.
- 2After 28 days, their legs did 24% more work in the final part of pedaling and produced 5.4% more peak torque during leg extension.
- 3No improvement was seen at 7, 14, or 21 days.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Strength and Conditioning Research
Year
2016
Authors
J. Glenn, M. Gray, R. Stewart, N. Moyen, S. Kavouras, R. Dibrezzo, R. Turner, J. Baum, Matthew S. Stone
Related Content
Claims (8)
Taking beta-alanine supplements does not change the maximum power output during short bursts of activity in female athletes.
Taking beta-alanine supplements does not change anaerobic performance in female athletes.
Taking beta-alanine supplements does not improve isokinetic performance in female master cyclists within the first 21 days; any change, if it occurs, only appears after 28 days.
In women aged 40 and older who are trained athletes, taking 800 mg of beta-alanine four times daily for 28 days increases total work output by 24.0% during the final third of leg flexion and raises average peak torque during leg extension by 5.4% compared to a placebo, without changing handgrip strength or body composition.
Taking beta-alanine for 28 days does not change handgrip strength or body composition in female masters athletes. Any performance benefits are confined to lower-body isokinetic exercise and do not affect upper-body strength or fat and muscle mass.
In female cyclists aged 40 and older, taking 800 mg of beta-alanine four times daily for 28 days increases total work done during the final third of leg flexion by 24.0% and raises average peak torque during leg extension by 5.4% compared to a placebo.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.