Which supplement works better to improve high-intensity interval training (HIIT) performance: beta alanine or creatine citrate?

Ratings at a Glance

Supplement	Effectiveness Rating	Confidence Rating
Beta Alanine
Creatine Citrate

Effectiveness Rating: Beta Alanine vs Creatine Citrate

The effectiveness rating is a measure of the supplements' ability to improve high-intensity interval training (HIIT) performance. This rating answers the question of whether or not a supplement does what it claims. The evidence backing up beta alanine is great, while the evidence backing up creatine citrate is good. Beta Alanine should be able to improve high-intensity interval training (HIIT) performance more effectively, however both supplements should provide positive results.

Confidence Rating: Beta Alanine vs Creatine Citrate

Another factor to take into account when comparing supplements is the confidence rating. This rating is a measure of how valid each supplement's effectiveness rating is. Remember, the confidence rating is a measure of how much you can trust the effectiveness rating. This rating is based on how many studies are included in the database on a supplement's claims. Ideally, you want a high effectiveness AND confidence rating.

Both beta alanine and creatine citrate have low confidence ratings. This means neither supplement has an adequate amount of research to back up this claim. A low confidence rating questions the validity of the effectiveness rating.