Taking Beta Alanine For Muscle Growth? Summary
- Beta-alanine for muscle growth is not directly supported by studies. It mainly enhances endurance rather than increasing muscle mass.
- Taking beta-alanine improves endurance during high-intensity exercise lasting between 4 to 10 minutes by buffering lactic acid, helping athletes sustain performance and delay fatigue. Most bodybuilding sets last 30-45 seconds.
- Higher dosages of beta-alanine (5.6-6.4 grams per day) and supplementation for at least four weeks are most effective for boosting performance in prolonged high-intensity efforts.
Should You Be Taking Beta-Alanine for Muscle Growth?
Beta-alanine is a common ingredient in pre-workout supplements, especially among fitness enthusiasts looking for an edge in performance. Beta-alanine is a nonessential amino acid that improves exercise performance by influencing the buffering capacity of hydrogen ions, which are produced during intense exercise.1 This buffering delays fatigue and improves the synthesis of intramuscular carnosine, enhancing high-intensity exercise output.2
Evidence Against Muscle Hypertrophy from Beta-Alanine
It’s widely believed that taking beta-alanine can help improve muscle endurance and delay fatigue during high-intensity workouts. But does beta-alanine for muscle growth actually work? Many bodybuilders may have experienced the well-known tingling sensation caused by taking beta-alanine, but does it lead to significant improvements in strength or muscle mass? I wrote an article on Evidence Based Muscle a while back on studies that have indicated that beta-alanine does not directly increase muscle mass in resistance-trained athletes. Furthermore, a 2023 study found that 8 weeks of beta-alanine did not result in greater gains in muscle mass compared to a placebo.3
While many athletes and bodybuilders believe that beta-alanine can enhance muscle growth, the evidence supporting this claim is not as robust as often suggested.4 A new study published by George D. Georgiou and colleagues in the International Journal of Sport Nutrition and Exercise Metabolism (2024) explores whether taking beta-alanine truly enhances performance for athletes. The study found that beta alanine works, but only under certain conditions.5
Overview of the Study Protocol
The study analyzed 18 trials, all focusing on the impact of taking beta-alanine on maximal and supramaximal intensity exercise in trained young men. Participants received daily doses of beta-alanine ranging from 3.2 to 6.4 grams over a period of four weeks.
During these trials, subjects engaged in activities like sprinting, cycling time trials, and endurance tests, all lasting between 0.5 to 10 minutes. These types of efforts require a high level of anaerobic energy, making taking beta-alanine particularly useful for buffering the muscle acidity that builds up during such intense activity. However, it’s important to note that these benefits do not directly translate to muscle growth, but rather to enhanced endurance and sustained power output.
Results of the Study
The study results clearly indicate that taking beta-alanine can significantly improve performance, but primarily in activities lasting longer than four minutes. The meta-analysis showed a moderate positive effect, supporting the use of beta-alanine for muscle endurance rather than direct muscle growth. Athletes involved in endurance sports, such as cyclists or runners, saw the most benefit from taking beta-alanine during exercises lasting between 4 and 10 minutes.
High dosages of beta-alanine (5.6-6.4 grams per day) were linked to more pronounced performance improvements, particularly in extended high-intensity activities. Although shorter activities, like those common in bodybuilding, did not show the same level of improvement, the supplement did enhance endurance during longer efforts.
Beta-Alanine for Muscle Growth vs. Performance
So, does taking beta-alanine help with muscle growth? The short answer is no. The study shows that while beta-alanine is effective for improving endurance and delaying fatigue, it doesn’t directly result in increased muscle mass. For athletes involved in strength training or bodybuilding, this may come as a surprise, especially given the supplement’s prevalence in the fitness community. Beta-alanine for muscle growth is a common belief, but the evidence suggests that its benefits are more aligned with endurance-based sports and prolonged high-intensity efforts.
Think of taking beta-alanine as a tool that helps athletes maintain energy and power over time. By buffering lactic acid, it allows the muscles to continue functioning at a high level for longer durations. While this might not directly increase muscle size, it could improve overall training performance, especially during prolonged sets or high-intensity circuits. This may indirectly contribute to better training outcomes but doesn’t directly promote muscle growth.
Practical Applications: Should You Be Taking Beta-Alanine?
If you’re primarily focused on muscle growth, beta-alanine may not be the supplement to prioritize. Athletes who rely on sustained efforts lasting between 4 to 10 minutes will benefit most from taking beta-alanine. Bodybuilders who typically perform sets that last 30 to 45 seconds may not notice a significant impact. But if your workout includes longer efforts or you participate in endurance-based sports, a daily dose of around 6 grams of beta-alanine could help improve your endurance and overall workout quality.
References
1 Trexler, E. T. et al. International Society of Sports Nutrition Position Stand: Beta-Alanine. Journal of the International Society of Sports Nutrition 12 (2015). https://doi.org/10.1186/s12970-015-0090-y
2 Artioli, G. G., Gualano, B., Smith, A., Stout, J. & Lancha, A. H., Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc 42, 1162-1173 (2010). https://doi.org/10.1249/MSS.0b013e3181c74e38
3 Benvenutti Bueno de Camargo, J. et al. Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study. Biology of Sport 40, 217-224 (2023). https://doi.org/10.5114/biolsport.2023.112967
4 Jaffe, D. A. et al. Influence of Sustained Beta-Alanine Supplementation on Body Composition and Physical Performance in College-Aged Males Seeking Military Commission. International Journal of Human Movement and Sports Sciences 6, 1-9 (2018). https://doi.org/10.13189/saj.2018.060101
5 Georgiou, G. D. et al. Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism 34, 397-412 (2024). https://doi.org/10.1123/ijsnem.2024-0027
