11/9/2023 0 Comments Fat stacks pockets on kreatineAs such, beta-alanine and creatine are often stacked together and sold as an excellent combination for individuals looking to increase performance in their anaerobic training. Creatine augments the phosphagen system (see below), while beta-alanine augments the capacity of the glycolytic system. This is based upon the notion that there are two anaerobic energy systems, the phosphagen and glycolytic systems. There have been conjectures that beta-alanine works separately and synergistically with creatine supplementation. One way to improve absorption and uptake into your muscles is to take it with food, as that has been shown to drastically increase its uptake and efficacy (8). Now some aspects of timing may improve the efficacy of supplementing with Beta-Alanine. You can take it at any time and you will receive the benefit, as the goal is to increase your intramuscular carnosine levels over time. Beta-Alanine works through bioaccumulation in your muscle tissue. increased performance) in the next workout. Taking Beta-Alanine pre-workout has no known ergogenic effect (i.e. Not surprisingly, supplement companies and marketing tricks don’t always get the facts straight. One important facet of this finding is that the research is unable to determine if it was directly due to supplementation, or if the increased fat loss was a result of the increased work during training.īeta-alanine shouldn’t be taken pre-workoutīeta-Alanine is most often marketed as a pre-workout supplement. In addition to beta-alanine increasing muscle endurance, there have been some small improvements in fat loss reported in the literature (7). Beta-alanine increases the amounts of carnosine, which improves the muscle cells ability to handle increases in hydrogen ions and delay the onset of fatigue. How exactly does Beta-Alanine improve performance? One of the best understood mechanisms of muscle fatigue is the accumulation of hydrogen ions (causing local acidity, aka decrease in pH) in the muscle tissue that result from glycolysis. For instance, 2.85% would be a big performance gain for elite-level athletes, but a relatively smaller gain for beginners. Much like creatine (below), it is likely that individual variation in physiology and particular sport will both determine the response. Other reviews have been slightly more conservative, saying that beta-alanine reduces fatigue but may not always improve performance (5, 6). Why not just take carnosine instead? Because carnosine gets broken down in the gut, and the resulting beta-alanine is what gets absorbed to help increase carnosine in the body.įirst, let’s start with the positive aspects of beta-alanine and the potential benefits.īeta-Alanine helps you avoid “hitting the wall” a little bit longer, essentially increasing your workload by 1-2 additional reps in the 8-15 rep range when you’re in the gym (1, 2, 3). One meta-analysis found that, on average, beta-alanine supplementation increases endurance by 2.85% (4) including interval-type training, where individuals have improved performance in repeated bouts of sprint intervals. And when you’re doing sprints, the carnosine in your muscles then helps to prevent them from becoming acidic too quickly. In essence, beta-alanine isn’t doing the work it is providing your body with the ability to make more carnosine. the bottleneck in the pathway) to a chemical called carnosine, which acts as a buffer to prevent reductions in pH. They have the same basic composition, but the amino structure is slightly shifted in beta-alanine. ![]() What is beta-alanine?īeta-alanine is the beta form of the amino acid alanine (also known as alpha-alanine, but nobody bothers with the full name). ![]() ![]() ![]() Written by Brad Dieter, Ph.D with contributions from Tommy Wood, MD Ph.Dcīeta-alanine is widely-marketed as a pre-workout supplement that boosts sprint performance and can help you eke out a few extra reps in the gym. While beta-alanine may be efficacious in some settings, there is a lot of misinformation and hyperbole surrounding it as a supplement. Why and How You Should Supplement with Creatine and Beta-Alanine
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