IronMagLabs


Small Amount of Beta-Alanine Works

Results 1 to 6 of 6
  1. #1
    Senior Member
    ADMINISTRATOR
    Prince's Avatar


    Join Date
    Nov 2000
    Gender
    Male
    Location
    Panama
    Posts
    62,545
    Rep Points
    2147483647

    Small Amount of Beta-Alanine Works






    Small Amount of Beta-Alanine Works

    The body is just as thrifty with beta-alanine in daily doses of 1.6 g as it is with doses of 3.2 g. A study done at the Nestle Research Center in Lausanne has shown that both doses cause a sustained increase in the carnosine concentration in the muscles.

    Beta-Alanine is an amino acid; its structural formula is shown below. In the body it is one of the building blocks for the dipeptide carnosine. The more beta-alanine you take, the more carnosine your muscles synthesise. And that's good news, because carnosine works as a buffer. It neutralises the hydrogen ions that are released during intensive exercise. The higher the carnosine concentration in your muscle cells, the longer you can keep going at high exertion.

    Cyclists, runners, swimmers and footballers can last longer and sprint more if they take beta-alanine supplements; strength athletes can do longer sets. Beta-Alanine supplements help athletes to perform better and gives them better training stimuli.

    We don't yet know how long it's worth taking beta-alanine for and what the optimal dose is, but the study described here, soon to be published in Amino Acids, gives some pointers.

    Thirty-one slim men were given a placebo or beta-alanine for a period of eight weeks. The beta-alanine was given in 800-mg tablets, which the men took three times a day with their meals.

    One group took a daily dose of 3.2 g beta-alanine for the first four weeks and then 1.6 g beta-alanine daily for another four weeks [high-low]. Another group took 1.6 g per day for eight weeks [low-low].

    The figure below shows that in all cases during the eight weeks' supplementation, the carnosine concentration continued to rise. If you take 1.6 g per day the increase is a little slower than if you take 3.2 g, but in the end the carnosine concentration reaches the same level.





    Looking at the research results, you can also conclude that you can take a daily 3.2 g beta-alanine for at least eight weeks – and probably for longer – and that during that period your carnosine concentration will continue to rise. Looks like the supplementation effect increases throughout the entire period.

    Source:
    Amino Acids. 2011 Aug 17. [Epub ahead of print].
    Attached Images Attached Images





    IronMagLabs 15% Discount Code: Robert15



    IronMag Research 15% Discount Code: Robert15



  2. #2
    Registered User


    Join Date
    Jan 2011
    Gender
    Male
    Location
    Poland
    Posts
    555
    Rep Points
    14203344

    I remember looking at this supp, and if I recall correctly it's worthless if you're taking creatine. Carnosine (from beta alanine) gives you more endurance, creatine gives you more endurance, but they *don't* stack. No additional benefit from taking both. My memory might be bad, anyone else look at beta-alanine before?

  3. #3
    Registered User


    Join Date
    Aug 2011
    Gender
    Male
    Location
    Nevada
    Posts
    229
    Rep Points
    488638

    Quote Originally Posted by ThreeGigs View Post
    I remember looking at this supp, and if I recall correctly it's worthless if you're taking creatine. Carnosine (from beta alanine) gives you more endurance, creatine gives you more endurance, but they *don't* stack. No additional benefit from taking both. My memory might be bad, anyone else look at beta-alanine before?
    I have beta alanine in my pre WO along with creatine. Seeing better results now than just with creatine so it works better for me at least.

  4. #4
    Registered User


    Join Date
    Apr 2011
    Gender
    Male
    Location
    Carina Nebula
    Posts
    458
    Rep Points
    10618810

    Quote Originally Posted by ThreeGigs View Post
    I remember looking at this supp, and if I recall correctly it's worthless if you're taking creatine. Carnosine (from beta alanine) gives you more endurance, creatine gives you more endurance, but they *don't* stack. No additional benefit from taking both. My memory might be bad, anyone else look at beta-alanine before?
    They alter different metabolic pathways. beta-alanine alters lactic anaerobic glycolysis metabolism where as creatine alters the alactic anaerobic metabolism. This means that the function at different levels of intensity and different as a result provide separate benefits.

  5. #5
    Registered User


    Join Date
    Apr 2011
    Gender
    Male
    Location
    Carina Nebula
    Posts
    458
    Rep Points
    10618810

    Quote Originally Posted by FitnessFreek View Post
    I have beta alanine in my pre WO along with creatine. Seeing better results now than just with creatine so it works better for me at least.
    beta - alanine does fuck all for resistance training. It's only been shown to work with mid distance athletes, people that work in the (1.5)2-7 minute range because it helps to buffer lacte, which reduces metabolic acidosis (which cause fatigue due to enzymes responsible for ATP re-syntheses cascades being dysfunctional when pH deviates).

  6. #6
    Goonie Goo Goo
    PushAndPull's Avatar


    Join Date
    Oct 2009
    Gender
    Male
    Location
    Curling in the squat rack!!!!!!!!
    Posts
    2,172
    Rep Points
    312878659






    Maybe i'll try beta-alanine. At least it's cheap.

Similar Threads

  1. beta alanine?
    By jman11 in forum Supplements
    Replies: 7
    Last Post: 08-02-2011, 04:06 PM
  2. muscle might pro / beta alanine pro
    By shiek49 in forum Supplements
    Replies: 0
    Last Post: 02-19-2010, 08:29 AM
  3. Is BETA-ALANINE Safe?
    By Prince in forum Supplements
    Replies: 10
    Last Post: 12-24-2009, 11:30 AM
  4. sci fit beta alanine
    By diablomex in forum Supplements
    Replies: 1
    Last Post: 01-17-2009, 04:32 PM
  5. Beta-Alanine and CEE Stack
    By ShapeUP in forum Supplements
    Replies: 3
    Last Post: 12-27-2006, 11:41 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->