AthletesInsights & InspirationHow does it work?PricingCoaches
Back to Insights & Inspiration

Should I take beta-alanine as a runner to support my performance?

Yes, you may conside beta-alanine supplements to enhance performance in (repeated) short, higher intensity efforts (e.g. 1-10 min interval sessions or 800m race running). Remember: start with well-balanced diet as your primary strategy to optimize overall performance, before considering supplements.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 14-02-2024
Amacx beta-aline supplement Cian Uijtebroeks

Why can taking beta-alanine support my performance?

Beta-alanine is one of the amino acids that is normally present in our diet. After ingestion of beta-alanine, carnosine-alanine is formed after combination with histidine. Carnosine can act as a buffer inside the muscle and can counteract the adictificatione of the muscle during high-intensity exercise when lactic acid is being produced. Therefore, having a bigger buffer capacity in the muscle can delay the onset of 'fatigue' during these type of efforts. Athletes will mainly benefit from beta-alanine supplements during (repeated) short, higher intensity efforts (1-10 min).

How do I get my beta-alanine intake on point?

Beta-alanine (and carnosine in the muscle) needs to be loaded over a longer period of time to increase the buffer capacity in the blood.

  1. Loading phase: The 'loading phase' typically takes about 6 weeks, where athletes take 3x 1,6g of beta-alanine per day.
  2. Follow-up phase: After these 6 weeks, the athletes can maintain this increased buffer capacity for a longer period of time, at least 10-12 weeks, by taking 1x 1,6g of beta-alanine per day.

Use The FoodCoach App to structure your training and receive customized nutrient recommendations. Use beta-alanine supplements cautiously alongside the personalized nutrition plan. It’s good to keep the potential side-effects of beta-alanine in mind. As with any supplement, it's advisable to consult with a FoodCoach expert or healthcare professional before adding beta-alanine to your regimen, especially if you have any pre-existing health conditions or concerns.

Example of FoodCoach app

Popular Beta-Alanine supplements

Read more


Improve this blog

Our blogs aim to the make world's best nutrition insights and research actionable for you.