The Effect of Beta-Alanine Supplementation on Muscle Carnosine Levels and High-Intensity Exercise Performance: A Systematic Review
DOI:
https://doi.org/10.12775/QS.2026.70.74584Keywords
beta-alanine, carnosine, intracellular buffering, anaerobic capacity, high-intensity exerciseAbstract
Background. Beta-alanine (BA) supplementation is an established method for increasing muscle carnosine levels. Increased intracellular carnosine content facilitates the pH regulation and buffering capacity of working muscles. Optimizing carnosine levels can also be beneficial in the prevention and therapy of sarcopenia and related conditions.
Aim. The objective of this study was to assess the effect of beta-alanine supplementation on the level of carnosine in the muscles and determine the effect of this amino acid on performance during high-intensity exercise. The analysis mainly focused on the effects of loading and washout protocols and the effects of the use of sustained/controlled-release preparations.
Material and methods. A systematic search of PubMed, Web of Science, Scopus and SPORTDiscus electronic databases using the PRISMA guidelines was undertaken to identify relevant studies. Randomized, double-blind and placebo-controlled trials evaluating the effects of BA on muscle carnosine content and performance were included. The results of the studies were pooled and analyzed. Nineteen trials were included in the final analysis.
Results. Chronic administration of 4.0 to 6.4 g of BA per day increased intramuscular carnosine content by 20-80%. A controlled-release formulation increased the carnosine content by 50.1%, while reducing paresthesia. The washout process showed a linear decrease in the level of the dipeptide at a rate of about 2-4% per week after the end of supplementation. Chronic supplementation also increased the anaerobic capacity and reduced fatigue during high-intensity exercise of 60-240 s.
Conclusions. Intracellular carnosine is a relatively stable compound that is gradually washed out of the body over several weeks. Chronic supplementation with BA is a safe and effective way to increase muscle carnosine content and is therefore an ergogenic aid for high-intensity performance of short duration.
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Copyright (c) 2026 Mateusz Surma, Mikołaj Patelski, Maciej Czapla, Jakub Molenda, Matylda Kuczma, Wiktoria Kotlarz, Wiktoria Mikusek, Marta Kamińska, Adrianna Klimczak, Barbara Pietrzak
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