Review · 2017 · Physical Performance & Muscle
Beta-alanine supplementation and exercise capacity: a large systematic review and meta-analysis
Instead of one trial, this analysis pools more than forty controlled studies to find where the performance effect is real and where it disappears. The benefit concentrates in efforts lasting roughly one to four minutes — exactly the range where acid build-up inside the muscle, not fuel, is what makes you slow down.
Key takeaway
Across dozens of trials the effect size is small to moderate and duration-dependent: clearest in one-to-four-minute efforts, negligible in very short or very long ones.
How to read this
This is a plain-language summary written for a general audience, not a substitute for the paper. Sample size, dosing, population, and stated limitations all live in the original record — open the PubMed link above before drawing a conclusion from anything written here.
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