Beta alanine for better running and sports performance. Discover how this proven supplement can safely enhance performance, what dosage works best, who benefits most, and how to avoid side effects. Everything you need to know in one video!
👉 Beta alanine on Amazon:
âś… Capsules (750 mg – easy to split up your daily dosage) : https://geni.us/vcWl0ZH
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📽️ Here’s our video on bicarbonate of soda, which can be combined with beta alanine for better performance: https://youtu.be/GtX52dem7_s
đź“š Chapters in this video:
00:00:00 Introduction
00:00:53 How beta alanine works
00:02:02 What types of sport is it good for?
00:03:25 How much beta-alanine to take to avoid side effects
00:06:25 Combining it with bicarb of soda
00:07:11 How we can help
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References:
Kelly, V.G. et al. (2017) “Prevalence, knowledge and attitudes relating to β-alanine use among professional footballers” Journal of Science and Medicine in Sport 20(1): 12-16.
Brisola, G.M.P. and Zagatto, A.M. (2019) “Ergogenic Effects of β-Alanine Supplementation on Different Sports Modalities: Strong Evidence or Only Incipient Findings?” Journal of Strength and Conditioning Research 33(1): 253-282.
Saunders, B. et al. (2017) “β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis” British Journal of Sports Medicine 51: 658-669.
Georgiou, G.D. et al. (2024) “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(6): 397-412.
De Oliveira, E.P. et al. (2023) “Safety of beta-alanine supplementation in humans: a narrative review” Sport Sci Health 19: 757-763.
Curran-Bowen, T. et al. (2024) “Sodium bicarbonate and beta-alanine supplementation: Is combining both better than either alone? A systematic review and meta-analysis” Biology of Sport 41(3): 79-87.
Woitas, L.R. and Ribas, J.W. (2022) “Major clinical findings of β-alanine in sports performance:a systematic review” International Journal of Nutrology 15(2): 1-6.
Bellinger, P.M. et al. (2012) “Effect of Combined β-Alanine and SodiumBicarbonate Supplementation on Cycling Performance” Medicine & Science in Sports & Exercise 44(8): 1545-1551.
