Looking for more uphill power?

Can Beta-Alanine improve performance?

This double-blinded, randomized control study investigated the effect of a one-week high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists during a 7-day training camp. The researchers hypothesized that β-Alanine supplementation would improve power and uphill time-trial performance in this elite cycling population.

Who, what, why, and how?

The study involved World Tour cyclists who were randomly assigned to receive either β-Alanine (20g/day in 4 divided doses) or a placebo for 7 days during a training camp. At the end of the supplementation period, the cyclists completed a 4.5km uphill time trial, with the researchers measuring time to completion and relative mean power output.

The results showed that the β-Alanine group had a significant improvement in uphill time trial performance compared to the placebo group. Specifically, the β-Alanine group improved their time to complete the 4.5km time trial by approximately 5%, while the placebo group maintained their performance with only a 2% decrease.

The researchers propose several mechanisms to explain these findings. Firstly, the high-dose β-Alanine supplementation likely increased muscle carnosine content, enhancing the muscle’s buffering capacity and ability to tolerate sustained anaerobic activity like the uphill time trial. Additionally, the antioxidant and anti-glycating effects of carnosine may have reduced fatigue and improved recovery during the high-intensity training camp.

How did the athletes supplement?

Importantly, the study utilized a high-dose, sustained-release formulation of β-Alanine, which allowed for greater doses without the typical paresthesia (tingling) side effects. This supplementation protocol appears to be an effective strategy to optimize cycling performance, particularly in uphill time trials, among elite World Tour cyclists.

In conclusion, this study provides novel evidence that a one-week high-dose β-Alanine supplementation can significantly improve uphill cycling time trial performance in professional cyclists. These findings have important practical implications for cyclists and coaches seeking legal ergogenic aids to enhance cycling-specific endurance capacities.

Read the whole study by clicking here.

Looking to supplement, but need recs?

We recommend beta alanine to our athletes and clients often, as it has a myriad of health benefits outside of performance, as well. We purchase our supplements through a trusted source at Fullscript, which offers 20% off the whole site, always! We love Thorne’s Beta Alanine-SR NSF, because it’s third-party tested and safe for sport. Create a FREE account at Fullscript and shop here.

What other supplements should you consider?

Besides shopping our available suggested protocols on Fullscript, you can learn more in-depth about supplements we recommend for sport by checking out our Supplements That Improve Performance Mini-Course. Use code BLOG for 15% off this course, and all others on our site!