Is beta-alanine good for cyclists?

This question is about Nutrition and Cycling

Natalie Rizzo, MS, RD, Freelance Writer

Beta-alanine might improve athletic performance in cyclists. Beta-alanine is an amino acid supplement and precursor to carnosine -- a compound found in muscles that reduces lactic acid accumulation in the muscles. Research suggests that


may help improve performance and reduce neuromuscular fatigue, although the research on cyclists is limited [1]

To reap the benefits of beta-alanine, take 4-6g per day, split over 2 doses, for 2-4 weeks [2, 3]

Beta alanine powder and capsules


[1] Trexler, E.T., Smith-Ryan, A.E., Stout, J.R. et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12, 30 (2015).


Hobson, R.M., Saunders, B., Ball, G. et al. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids 43, 25–37 (2012).

[3] Peeling, P., Binnie, M. J., Goods, P. S., Sim, M., & Burke, L. M. (2018). Evidence-Based Supplements for the Enhancement of Athletic Performance, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 178-187. Retrieved Jun 10, 2021, from