Beta-Alanine and Muscle Carnosine: JISSN Position Stand

## Summary

The JISSN Position Stand by Trexler ET et al. from 2015 provides evidence-based recommendations on beta-alanine supplementation and was published in the Journal of the International Society of Sports Nutrition.

Study Background

This Position Stand analyzes the scientific literature on beta-alanine and muscle carnosine elevation, focusing on performance effects and practical application.

Key Findings

The Position Stand shows: - Optimal dose: 4-6g/day over 2-4 weeks for significant carnosine increase - Division: 800mg-1.6g per dose (reduces paresthesia) - Loading time: At least 2 weeks, optimally 4+ weeks - Duration of effect: 60-240 seconds of high-intensity exercise benefits most - Paresthesia: Skin tingling is harmless, reducible by smaller doses or sustained-release formulations

Methodology

The Position Stand is based on randomized controlled trials and meta-analyses on beta-alanine supplementation.

Scientific Context (No approved health claims)

Please note: The following information describes scientific study results. They do not constitute a recommendation for health claims and must not be used as such.

These Position Stand findings are relevant for: - Scientific product development: Sustained-release formulations to reduce paresthesia - Study results: Dosing strategies based on carnosine kinetics - Dosing studies: 4-6g/day over at least 2 weeks - Transparency: Side effect management (paresthesia)

Source

The full Position Stand is freely accessible.

Authors: Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, et al. Year: 2015 Journal: Journal of the International Society of Sports Nutrition DOI: 10.1186/s12970-015-0090-y

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*Note: This summary is for informational purposes only. The presented study results are not approved health claims. For detailed information, please consult the original source.*