Dosing strategies for β-alanine supplementation in strength and power performance: a systematic review.

Abstract

Background: β-alanine is a well-established ergogenic aid that enhances muscle carnosine levels and buffering capacity during high-intensity efforts. However, its role in improving strength and power performance remains inconsistent across the literature. This systematic review investigates whether dosing strategy, rather than duration alone, is the critical determinant of efficacy in resistance-trained populations.

Methods: A systematic search was conducted across PubMed, SPORTDiscus, Scopus, Web of Science, and Google Scholar up to 28 May 2025, following PRISMA guidelines. Studies were included based on the PICO framework, targeting trained individuals receiving β-alanine supplementation with defined dosing protocols and strength- or power-based outcomes. Methodological quality was assessed using the Joanna Briggs Institute tools.

Results: Nine studies comprising 197 participants were reviewed. Daily β-alanine doses between 4 g and 6.4 g, especially when divided into multiple smaller servings such as 0.8 g taken several times a day, were more likely to enhance maximal strength and power-related outcomes. In contrast, studies that used high total doses but relied on sustained-release formats, single large servings, or training protocols with limited metabolic stress such as low volume or long rest intervals often failed to show improvements in performance. These findings suggest that cumulative dose and delivery method may play a more critical role than duration alone in promoting strength and power adaptations.

Conclusion: To optimize strength and power outcomes, β-alanine supplementation should emphasize fragmented dosing protocols of 4-6.4 g/day sustained over 5-8 weeks, particularly when implemented during training phases characterized by high metabolic stress - such as repeated submaximal efforts, short rest intervals, or high-volume hypertrophy sessions that elevate intramuscular acidity. These findings offer refined guidelines for coaches, athletes, and sport nutrition practitioners, and highlight the need for more individualized and mechanistically informed supplementation strategies.