Objective: The purpose of this study was to determine the effects of 4-weeks of β-alanine supplementation on muscular strength, muscular endurance, or body composition.

Methods: Participants were recruited via flyers placed at local health foods stores and gyms, local universities and colleges, and placed online on Craig’s List under “Community-Volunteers.” Twenty-three healthy adult male participants were assigned to β-alanine supplement groups of either 6.4g/d (n=6), 3.2g/d (n=7), or placebo (n=10) after a 28 day wash out period. Performance measures included 1-repeitition maximum (1-RM) and repetitions performed at 75% 1-RM on the bench press pre- and post- 4 weeks of supplementation. Workout activities during the supplementation period were self-reported in hrs/wk. Body composition was assessed using bioelectrical impedance pre- and post-supplementation period.

Results: While no significant differences emerged, mean changes in outcome measures are summarized. Change in 1-RM following 4 weeks of supplementation was greatest in the placebo group (4 ±6.6 lbs improvement) compared with either of the β-alanine groups (3.2g/d, 2.9±9.5 lbs, 6.4g/d, -2.5±6 lbs). In contrast, change in number of repetitions performed at 75% of 1-RM was greatest in the 6.4g/d β-alanine group (1.7 ±1.9) compared with the 3.2g/d β-alanine (1.4±2.9) and placebo (0.6±1.2) groups. Reduction of body fat was also greatest in the 6.4g/d supplement group (-0.6±1.1%) compared with the 3.2g/d supplement (0.6±2.0%) and placebo (0.7±1.7%) groups.

Conclusions: In this pilot study, β-alanine supplementation at either dosage did not result in significant improvements in the bench press 1-RM, 75% of 1-RM, or in body fat composition compared with placebo. These results, while inconclusive, call to question the potential for β-alanine to improve muscular strength and endurance, or to facilitate changes in body composition. Further studies are necessary to test these effects more thoroughly.