BETA-ALANINE SUPPLEMENTATION IN RESISTANCE TRAINING: A LITERATURE REVIEW OF EFFECTS ON STRENGTH, TRAINING VOLUME, AND RECOVERY
DOI:
https://doi.org/10.31435/ijitss.2(50).2026.5709Keywords:
Beta-Alanine, Carnosine, Resistance Training, Muscle Recovery, Training VolumeAbstract
Background: Beta-alanine is a widely used dietary supplement known for its role in increasing intramuscular carnosine concentrations and improving buffering capacity during high-intensity exercise. However, its effectiveness in resistance training and post-exercise recovery remains unclear. The aim of this narrative review is to evaluate current evidence regarding the effects of beta-alanine supplementation on strength performance, training volume, and recovery outcomes.
Methods: A literature search was conducted using PubMed, Scopus, and Google Scholar for studies published between 2015 and 2025. Randomized controlled trials, cohort studies, and systematic reviews examining beta-alanine supplementation in resistance-trained or physically active populations were included.
Results: The available evidence indicates that beta-alanine supplementation (typically 4–6 g day⁻¹ for 2–4 weeks) effectively increases muscle carnosine content. However, the majority of studies show no significant improvements in maximal strength (e.g., one-repetition maximum), while findings regarding training volume and muscular endurance remain inconsistent. Evidence supporting a beneficial effect on post-exercise recovery is limited, with most studies reporting no significant changes in markers such as creatine kinase, lactate dehydrogenase, or muscle soreness.
Conclusion: Beta-alanine appears to be more effective as a fatigue-buffering supplement during high-intensity exercise than as a strategy to enhance maximal strength or accelerate recovery. Further well-controlled trials are needed to clarify its role in resistance training adaptations.
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Copyright (c) 2026 Tomasz Arkuszyński, Marcin Stępiński, Mateusz Balicki, Alicja Palus, Filip Kamyszek, Kornel Pawlak, Julia Dobrowolska, Paula Kaczmarczyk, Marta Krężołek, Oliwia Zynek
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