Beta-Alanine Worth The Hype

Beta-Alanine Worth The Hype

Beta-alanine is a non-essential amino acid best known for its role in boosting muscle carnosine levels. When dosed properly, beta-alanine increases the amount of carnosine in your muscles, which helps buffer hydrogen ions (H+), delaying the build-up of lactic acid. This buffering effect can delay the onset of fatigue during high-intensity efforts.

This is especially useful for athletes whose performance efforts last between 40 seconds to about four minutes, such as middle-distance runners, swimmers, or rowers, where lactic acid accumulation limits performance. Beta-alanine isn't a magic performance enhancer, but it can slightly extend the time before that “lactate threshold” is hit.

Small amounts of beta-alanine can be obtained from foods like meat, but the concentrations are low. To achieve therapeutic levels, supplementation is required. Effective beta-alanine supplementation typically involves a loading phase lasting 3–4 weeks with higher daily doses (e.g., 4–6 grams per day), followed by a maintenance phase with reduced intake.

Because of the long timeline and the cost of high-quality supplements, it's not always the best investment for every athlete. For instance, I once had a high jumper interested in beta-alanine because his teammates were using it. I had to ask:

“How is this going to help you? You’re not even in a lactate-heavy sport!”

In his case, it didn’t make sense to spend time or money on it.

Probiotics and Athletic Health

On the other hand, I’m a big fan of probiotics—especially for athletes, and particularly those who travel internationally. Probiotics can help support immune health and digestive function, both of which are crucial for peak performance and recovery.

There’s promising research suggesting certain strains of probiotics can reduce the prevalence of upper respiratory tract infections (URTIS) and potentially reduce the severity of traveler’s diarrhea—a real concern for athletes competing abroad.

Good food sources of probiotics include

Yogurt

Kefir

Ceviche

Other fermented foods (e.g., sauerkraut, kimchi, miso)

While probiotic supplements can be useful, especially in travel situations, we’re still learning a lot. We aren’t yet able to confidently prescribe a "menu" of specific strains for specific benefits. The effects of probiotics vary depending on:

The strain

The individual’s gut microbiome

Duration and dosage

The context (e.g., illness prevention vs. digestive support)

That said, they’re generally a smart addition to an athlete’s health and wellness toolkit—just not a cure-all.