Infographic. A systematic review and meta-analysis of the effect of ß-alanine supplementation on exercise capacity and performance
These meta-analytical data allow coaches and athletes to make informed decisions as to the likelihood of an ergo-genic effect with ß-alanine supplemen-tation based on their specific exercise demands, with those performing high-in-tensity tasks between 30s and 10min most likely to benefit. Individuals can safely supplement daily with ß-alanine for up to 24 weeks at a dose of 3.2-6.4g/day ingested at several time points throughout the day (0.8-1.6g every 3-4hours) to avoid acute side effects (ie, paraesthesia).
© Copyright 2020 British Journal of Sports Medicine. BMJ Publishing Group Ltd of the BMA. All rights reserved.
| Subjects: | |
|---|---|
| Notations: | biological and medical sciences training science |
| Tagging: | Beta-Alanin |
| Published in: | British Journal of Sports Medicine |
| Language: | English |
| Published: |
2020
|
| Online Access: | http://doi.org/10.1136/bjsports-2019-101129 |
| Volume: | 54 |
| Issue: | 15 |
| Pages: | 925-926 |
| Document types: | article |
| Level: | advanced |