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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

beta-alanine

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

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References

[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).

https://doi.org/10.1186/s12970-015-0090-y

[2]

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).

https://doi.org/10.1007/s00726-011-1200-z

[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

http://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p178.xml

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