Evidence Level
Strong
Beta-alanine is one of the most extensively studied ergogenic aids, with strong evidence from the Hobson et al. (2012) meta-analysis confirming its efficacy for exercise capacity. The mechanism is well-established: beta-alanine is the rate-limiting substrate for carnosine synthesis, and supplementation reliably increases intramuscular carnosine, which buffers hydrogen ions during high-intensity exercise. Benefits are most pronounced in activities lasting 1-4 minutes (where acidosis is performance-limiting) but may extend to longer-duration activities and total training volume.