Table 1: Beta-Alanine Benefits — Physical vs Cognitive
| Benefit Area | Evidence Strength | Key Outcome | Best Supported Use |
|---|---|---|---|
| Muscular endurance | ⭐⭐⭐⭐⭐ Strong | Delays fatigue via carnosine buffering | HIIT, sprinting, CrossFit |
| Strength & power | ⭐⭐⭐⭐ Moderate | Increased total work & power output | Resistance training |
| Repeated sprint ability | ⭐⭐⭐⭐ Moderate | Improved performance across bouts | Team sports |
| Executive function under stress | ⭐⭐⭐ Emerging | Preserves focus post-exercise | Tactical, endurance events |
| Cognitive support in aging | ⭐⭐⭐ Emerging | Improved cognition in low-baseline adults | Older adults |
| Mood & mental resilience | ⭐⭐ Limited | Reduced mental fatigue trends | High-stress tasks |
Table 2: Beta-Alanine vs Other Popular Performance Supplements
| Supplement | Primary Mechanism | Best For | Works Well With Beta-Alanine? |
|---|---|---|---|
| Beta-Alanine | Acid buffering (↑ carnosine) | High-intensity endurance | — |
| Creatine | ATP regeneration | Strength & power | ✅ Yes |
| Caffeine | CNS stimulation | Alertness & endurance | ⚠️ Timing dependent |
| Citrulline | ↑ Nitric oxide & blood flow | Pumps & endurance | ✅ Yes |
| Sodium bicarbonate | Blood pH buffering | Short intense efforts | ✅ Advanced users |
Table 3: Optimal Beta-Alanine Dosing Guide
| Goal | Daily Dose | Timing Strategy | Duration |
|---|---|---|---|
| General performance | 3.2–4 g | Split doses | 4–6 weeks |
| Max endurance & HIIT | 4–6 g | 0.8–1.6 g per dose | 6–10 weeks |
| Older adults | 2.4–3.2 g | With meals | 8+ weeks |
| Minimize tingling | Any dose | Sustained-release | Ongoing |
Table 4: Who Benefits Most from Beta-Alanine
| Population | Benefit Level | Why |
|---|---|---|
| Sprinters & HIIT athletes | 🔥🔥🔥🔥🔥 | High acid buildup |
| CrossFit & combat sports | 🔥🔥🔥🔥 | Repeated bouts |
| Team sport athletes | 🔥🔥🔥 | Repeated sprints |
| Older adults | 🔥🔥🔥 | Fatigue resistance |
| Endurance athletes | 🔥🔥 | Indirect support |
| Sedentary individuals | 🔥 | Limited benefit |
Leave a Reply