Discussion in 'Fitness & Nutrition' started by TheManLouisianaFace, Jul 17, 2009.
I notice a slight difference
Don't really care what a study says.
Ceaze posted this many moons ago, IIRC.
I love the tingling sensation it gives you. Especially the first few times you take it. Take it in the morning on an empty stomach, your face feels ridiculous for 2 minutes
yeah that freaked me out so I sold my crap to one of you guys on here.
I could understand why but I enjoy it.
well my face and neck became reddish purple and I was panting like a dog, combined with the tingles I was expecting to see a bright light.
Were you trying to deadlift 600 lbs?
ba makes my balls tingle in mantisapation of the day
im not going to read all that.
Beta-alanine is an amino acid that is naturally occurring in the meat and fish that most cultures consume as part of their normal diet. Beta-alanine along with histidine forms the di-peptide carnosine, which is stored in high concentrations in skeletal muscle. Carnosine is very abundant in the muscles of animals with a high capacity for intense or sprint exercise and occurs in higher concentrations in type II fibers. As with high powered animals, human sprinters and bodybuilders have higher concentrations of intramuscular carnosine than control groups as tested in muscle biopsies of the vastus lateralis. (4)
Carnosine is an undisputed pH buffer and is suspected to have a major role in regulating pH over the physiological range (pH 7.1-6.2). (7) Muscle pH is raised during maximal anaerobic work by buildup of lactate + pyruvate in the muscle, contributing to fatigue and failure to maintain muscle work. High pH in muscle has been associated with disturbing the resynthesis of phosphorylcreatine, inhibiting glycolysis and interfering with the contractile process itself. (2,3,9) Since carnosine has the ability to buffer pH, supplementation and therefore theoretical increase of intramuscular carnosine would appear improve the ability of the muscle to regulate internal pH and allow more muscle work to be done before pH related failure.
Supplementation of carnosine, however, leads to its immediate hydrolization (into beta-alanine and histidine) due to the carnosinase enzyme present in humans. Though carnosine is broken down, muscular levels in test subjects nearly doubled with supplementation, very similar to beta-alanine supplemented in the same molar quantity (4). Both can be taken with similar effects, yet carnosine is more costly (based on a survey of several online suppliers at the time of this article). Supplementation of beta-alanine to increase the levels of carnosine is the most cost effective method.
Preferred method of administration is orally, as beta-alanine is a naturally occurring amino acid found in meat. Dosage at approx. 6g daily resulted in a mean gain of carnosine inside the muscle of 50% in only four weeks. (4) With high intensity exercise gains up up to 80% were seen in the test subjects after 10 weeks. (4)
Worthy of note is the fact that a single dose of greater than 10mg per kg of bodyweight can cause paresthesia that is quite uncomfortable. The paresthesia is described as uncomfortable and takes the form of a perceived irritation of the skin, itching or prickling sensation. Dosage of 40mg per kg bodyweight was refused by some subjects due to the severity of the paresthesia in a study by Harris et al.. The sensation as described by the subjects, starts in the ears, forehead and scalp and gradually spreads to the whole body. The exact mechanism is unknown thought it seems to be dependent on blood levels of beta-alanine. (4)
Effects on Performance
The ergogenic effects of beta-alanine, as discussed earlier, seem to have their basis in the pH buffering capability of increased carnosine stored in the muscle. Though this would only seem to improve the performance of athletes that spend time at their lactate threshold where pH lowering could cause a performance decrease, studies have shown that beta-alanine can increase stamina, strength, and even help improve body composition. (5,6,8)
In one study, ventilartory threshold was increased by 14% vs. placebo group in a study of cycle performance. The same study also showed a 12.6% increase in physical working capacity at fatigue threshold. (8) In a study of high intensity cycling capacity, total work done was shown to be increased by 16.2% at 110% of their maximum power after 4 weeks of beta-alanine supplementing vs. control. (6) In a study done by Derave et al. it was found that that found dynamic knee extension torque during 4 weeks supplementation was improved in trained sprinters with beta-alanine but not with placebo. (1) Studies involving the use of creatine supplementation with beta-alanine showed the combination of the two to be slightly more beneficial in extending multiple measures of endurance. (5,6,8,10)
Most studies focused around increases in lean body mass, power and strength involve creatine also due to the alleged benefits of lowering pH on the PC-ATP energy system, as mentioned previously. Studies on creatine + beta-alanine are also useful due to the high amount of athletes that supplement creatine. In a study focusing on creatine + beta-alanine supplementation it was shown the combo enhanced training volume more than creatine alone, resulting in 1.5% body fat lost and 1.74kg of lean mass gained in just 10 weeks, significantly larger than control and creatine only groups. (6)
Studies involving creatine + beta-alanine also showed increases (though not statistically significant) in several areas related to endurance. One of note was performance at lactate threshold. In a study of 55 men supplementing beta-alanine over 28 days, LT improved slightly in subjects supplementing beta-alanine + creatine with a power increase at lactate threshold of mean 13 watts. (10)
Though the results of these selected studies seem promising, research is far from unanimous on the efficacy of beta-alanine as an ergogenic aid. Some subject’s supplementation on beta-alanine resulted in no or little increase of IM carnosine though sample sizes were small to give an accurate assessment of the number of non-responders in a larger population. (4,5) A study of 6.4g/day supplementation of beta-alanine over 10 weeks by Kendrick et al. showed no improvement in whole body strength, isokinetic force production, muscular endurance or body composition in 26 healthy male subjects. (7) V02 max has been unchanged in multiple studies (8,10). 28 days of beta-alanine showed no statistically significant increases in 7 out of 8 important measures of aerobic power, lactate threshold power production being the one exception. (10) In the study done by Derave et al. on trained sprinters mentioned previously, the increase in leg extension torque was not found to transfer into isometric endurance or improved 400m times. (1).
With beta-alanine, as with many nutritional supplements, improvements in performance are marginal at best. For strength training, the only gains over placebo seemed to come from an increase in training volume. (6,7) Unfortunately, many top power athletes are training at a level where increased training volume would probably send them into the realms overtraining. However for high school level athletes an increase in training volume could be beneficial.
For athletes where endurance is a factor, such studies such as Derave et al. where athletes were able to increase their total work done (TWD) by 16.2% at 110% (CCT) of their maxium power show promise. (6) When coupled with the safety and low price of beta-alanine, supplementation should be considered by any athlete.
1. Derave, W., Ozdemir, M., Harris, R., Pottier, A., Reyngoudt, H., Koppo, K., Wise, J., & Achten, E. (1985). beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.. Journal of applied physiology (Bethesda, Md. : 1985), 103(5), 1736-1743.
2. Favero, T., Zable, A., Bowman, M., Thompson, A., & Abramson, J. (1995). Metabolic end products inhibit sarcoplasmic reticulum Ca2+ release and [H]ryanodine binding. Journal of applied Physiology, 78, 1665-1667.
3. Harris, R., Edwards, R., Hultman, E., Nordesjo, L., & Nylind, B. (1976). The time course of phosphorylcreatine resynthesis during recovery of the quadriceps muscle in man. Pflugers Arch, 367, 137-142.
4. Harris, R., Tallon, M., Dunnett, M., Boobis, L., Coakley, J., Kim, H., Fallowfield, J., Hill, C., Sale, C., & Wise, J. (2006). The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.. Amino Acids, 30(3), 279-289.
5. Hill, C., Harris, R., Kim, H., Harris, B., Sale, C., Boobis, L., Kim, C., & Wise, J. (2007). Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids, 32(2), 225-233.
6. Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.. Int J Sport Nutr Exerc Metab, 16(4), 430-446.
7. Kendrick, I., Harris, R., Kim, H., Kim, C., Dang, V., Lam, T., Bui, T., Smith, M., & Wise, J. (2008). The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.. Amino Acids, 34, 547-554.
8. Stout, J., Cramer, J., Zoeller, R., Torok, D., Costa, P., Hoffman, J., Harris, R., & O'Kroy, J. (2007). Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32(3), 381-386.
9. Trivedi, B., & Danforth, W. (1966). Effect of pH on the kinetics of frog muscle phosphofructokinase. J Biol Chem, 241, 4110-4112.
10. Zoeller, R., Stout, J., O'Kroy, J., Torok, D., & Mielke, M. (2007). Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids, 33(3), 505-510.
oh I wrote that a year or so ago for class