The Study
Effect of beta-alanine supplementation on carnosine amount and muscle strength of the upper and lower extremities of bodybuilding athletes
This study gave some athletes a supplement and others a sugar pill, then saw who got stronger. It shows the supplement might help, but we can't be sure because we don't know if the athletes or trainers knew who got what. It's like guessing if a new snack makes you run faster — you need to be blindfolded to be sure.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
A study gave bodybuilders a daily pill (beta-alanine) for 3 weeks while they lifted weights, and compared them to others who took sugar pills.
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
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.
- 1A 3.5% strength gain in leg press is small but meaningful for athletes; reduced lactate may help them train harder longer.
- 2Those who took beta-alanine had 55% more carnosine in their blood, 48% less lactate after workouts, and could lift 3.5% more weight on leg press — but not on chest press.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Sports Physiology and Athletic Conditioning
Year
2021
Authors
A. Abbasi, Shahin Riyahi Malayeri, Seyed Kazem Mousavi Sadati
Related Content
Claims (6)
In male bodybuilding athletes with at least two years of training experience, taking 6 grams of beta-alanine daily for 21 days along with a standard weight training program results in a 55% increase in blood carnosine levels and a 3.5% increase in lower limb muscle strength compared to taking dextrose.
Male bodybuilding athletes who took 6 grams of beta-alanine daily for 21 days while doing resistance training had 48% lower blood lactate levels after exercise than those who took a placebo.
In male bodybuilding athletes, taking 6 grams of beta-alanine daily for 21 days along with resistance training increases blood carnosine levels by 55%, which increases intramuscular buffering capacity during high-intensity exercise.
In male bodybuilding athletes, taking 6 grams of beta-alanine daily for 21 days along with resistance training is linked to a 3.5% increase in leg press strength but no change in chest press strength.
Taking beta-alanine raises the amount of carnosine inside muscle cells, and this carnosine reduces hydrogen ion buildup during muscle activity at rest-level pH.
In male bodybuilding athletes taking 6 grams of beta-alanine daily for 21 days while doing resistance training, growth hormone levels do not change significantly.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.