L-Alanine and exercise
What 2 graded rows on l-alanine agree on for exercise, and where they differ. Counted side by side, never averaged.
Consensus finder Rows from the L-Alanine page, reviewed Oct 21, 2026 How it decides
What the rows agree on
Each block and row is one graded row from the L-Alanine page, with its PubMed record.
Your question
L-Alanine and exercise
2 rows · 18 peopleSplit. 1 row found no difference and 1 found a worse outcome.
- DGrade D× 2
- Rows
- 2
- Trials
- 2
- People
- 18
Where they differ
From the rowsThe best-graded row, grade D, is a crossover trial of 10 people (2009) and found no difference.
Only the row that found a worse outcome names men in its population.
The row that found a worse outcome is newer (2014) than the row that found no difference (2009).
The rows
1 no difference · 1 worse- DGrade D15-minute cycling performance trial (alanine drink) · No difference
Crossover RCT · n 10 · 2009 · Ten cyclists
500 mL of a 6% alanine solution 30 minutes before exercise, then 250 mL at 15, 30 and 45 minutes · Single sessions: 45 minutes at 75% VO2max, then a 15-minute performance trial
Blood alanine rose about tenfold and most glucose-forming amino acids rose; the authors saw a tendency to favourable metabolic effects but no effect on performance.
- DGrade D30-km cycling time trial after prolonged exercise (alanine drink) · Worse
Crossover RCT · n 8 · 2014 · Trained male cyclists
Dose not stated in the abstract · 120 minutes of steady cycling, then a 30-km time trial
Time-trial performance was 'possibly harmed' (about 2.1%) with alanine versus placebo; heart rate was slightly lower during steady cycling.