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BETA ALANINE
Beta Alanine - The Effects of Adding
Beta-Alanine to Creatine on Muscle Mass, Fat Loss, Strength, and Performance
have been scientifically analysed in an American University Study - Dr. Hoffman
assembled 33 highly trained college (American) football players and split them
into three groups: a creatine group that took 5g twice daily; a creatine and
beta-alanine group that took the same amount of creatine but with 1.6g of beta-alanine
twice daily; and a placebo group, who took nothing.Prior to and following the
10-week study, the researchers measured the athletes' body composition, body
weight, one-repetition maximum in the bench press and squat, and had them keep a
log of their dietary intake.
All were placed on a weight training program that included all the usual
suspects: bench press, squat, deadlift, power clean, incline press and fly, row,
etc.
RESULTS!
• Creatine and Beta-Alanine combination - training volume
goes up and you get stronger. The athletes were able to do more reps with
the same weights, and although this was the case with the other groups, it
happened to a greater and more significant extent in the creatine plus beta-alanine
group.
• One-rep max, the strength measure, climbed significantly higher in both the
supplemented groups. In the bench press, the athletes taking only creatine
increased their one-rep max by an average of over 30 pounds while the creatine
plus beta-alanine group saw it rise by roughly 25 pounds. The placebo group
experienced an insignificant 12 pound bump.
• Increases in one-rep squat max were similar. Both supplemented groups
experienced significant gains: roughly 50 pounds for the creatine plus beta-alanine
group and just under 50 pounds for the creatine group. For comparison, the
placebo group pushed up their max a meager 10 pounds.
Only in the creatine plus beta-alanine group did
the investigators record a significant increase in muscle mass, with
percentage of fat dropping roughly 1.2%.
So if you want to be able to train harder & longer ( and also lose excess
body fat) then adding Beta Alanine with your Creatine Supplementation can
significantly increase your results!
What is
Beta-Alanine?
Beta-alanine is one of the two amino acids (histidine being the other) that make
up the protein carnosine. Carnosine is found throughout the body, but
specifically in skeletal muscle. Research shows that skeletal musclecarnosine
levels are correlated with performance during high-intensity exercise (Suzuki,
2002); higher carnosine levels lead to better
performance. Beta-Alanine availability is the limiting factor in muscle
carnosine synthesis (Hill, 2007). Carnosine is an important metabolic buffer in
skeletal muscle (Suzuki, 2002), which means it helps maintain the acid-base
balance in the presence of high H+ (hydrogen ion) concentrations. H+ is a
byproduct of energy metabolism and lactic acid production, which causes a
burning sensation in yours muscles when you workout (such as during high-rep leg
extensions). During exercise H+ levels increase, which causes fatigue and
decreases performance. If one could keep H+ levels down during exercise they
could delay fatigue and increase performance; this can be accomplished with
Beta-alanine supplementation.
What
does Beta Alanine do?
According to recent research the following has been found about Beta-Alanine:
- Increase Muscular
Strength & Power Output.
- Increases Muscle Mass.
- Increase Anaerobic
Endurance.
- Increases Aerobic
Endurance.
- Delay Muscular Fatigue-
Train Harder & Train Longer.
Who
should use Beta Alanine?
Any athlete or health conscious adult looking to improve strength, performance,
or gain muscle will benefit from taking Beta-Alanine.
When/How should I take Beta Alanine?
Research studies have dosed Beta-Alanine at 3.2-6.4 grams/day. The most
effective way to take Beta-Alanine would be 2 grams prior to exercise and 2
grams 8 hours before or after exercise.
What
supplements can I stack with Beta Alanine to increase results?
Beta-Alanine has been shown to work synergistically with creatine. Citrulline
Malate, arginine, and BCAA would also stack well with Beta-Alanine.
Does
Beta-Alanine have any side effects?
Supplementing with Beta-Alanine can cause tingling of the skin. This effect
usually disappears after 2 weeks of use.
Will
Beta-Alanine cause me to fail a drug test for natural bodybuilding competitions?
No. Beta-Alanine contains all natural ingredients and no hormones. It will not
cause you to fail a drug test.
We offer a range of
supplements where the blending process of Creatine + Beta Alanine has already
been done for you - so if you want MAXIMUM RESULTS check out:
Or ULTRA HARDCORE
References:
Hoffman et al. Effect of creatine and beta-alanine
supplementation on performance and endocrine responses in strength/power
athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.
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