This is an interesting study on Beta Alanine. They wanted to test interval training and also the buffering effects of Beta Alanine on lactic acid or (H+) ions.  The Study reinforces that Beta Alanine (and interval training) are winners.

The below excerpt from the Journal of the International Society of Sports Nutrition: Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, beta-alanine has been accepted has an effective physiological hydrogen ion (H+) buffer.

Methods. Forty-six men (Age: 22.2 +/- 2.7 yrs; Ht: 178.1 +/- 7.4 cm; Wt: 78.7 +/- 11.9; VO2peak: 3.3 +/- 0.59 l * min-1) were assessed for peak O2 utilization (VO2peak), time to fatigue (VO2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO2peak (TWD).

In a double-blind fashion, all subjects were randomly assigned into one either a placebo (PL - 16.5g dextrose powder per packet; n=18) or beta-alanine (BA - 1.5 g beta-alanine plus 15 g dextrose powder per packet; n=18) group. All subjects supplemented four times per day (total of 6g/day) for the first 21-days, followed by two times per day (3g/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5-6 bouts of a 2:1 minute cycling work to rest ratio.

Results. Significant improvements in VO2peak, VO2TTE, and TWD after three weeks of training were displayed (p<0.05).

Increases in VO2peak, VO2TTE, TWD and lean body mass were only significant for the BA group after the second three weeks of training. Conclusions.

The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic BA supplementation may further enhance HIIT, improving endurance performance and lean body mass.