Beta Alanine.....Garbage or Useful?

hardbody4luv · Apr 4, 2011

Gud stuff... more reps and endurance!

Pbfanatic321 · Sep 21, 2012

Yeah but like the other guys said it tastes like shit, same with my leucine. Holy fuck. But yeah I think it is beneficial, I like the tingling feeling too.

Woolie · Sep 21, 2012

I have been experimenting with it these past few weeks. I have been taking 3 grams pre and 3 grams post. From what I have read I would benefit more by taking an extra dose or two, but would rather save my money for gear and food. However with this dosage I have felt an increase in endurance. I train high volume.

Google&Pubmed · Sep 21, 2012

pubmed is the shit!!!!

Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA.
Source
School of Sports, Exercise & Health Sciences, University of Chichester, Chichester, UK.

Abstract
Muscle carnosine synthesis is limited by the availability of beta-alanine. Thirteen male subjects were supplemented with beta-alanine (CarnoSyn) for 4 wks, 8 of these for 10 wks. A biopsy of the vastus lateralis was obtained from 6 of the 8 at 0, 4 and 10 wks. Subjects undertook a cycle capacity test to determine total work done (TWD) at 110% (CCT(110%)) of their maximum power (Wmax). Twelve matched subjects received a placebo. Eleven of these completed the CCT(110%) at 0 and 4 wks, and 8, 10 wks. Muscle biopsies were obtained from 5 of the 8 and one additional subject. Muscle carnosine was significantly increased by +58.8% and +80.1% after 4 and 10 wks beta-alanine supplementation. Carnosine, initially 1.71 times higher in type IIa fibres, increased equally in both type I and IIa fibres. No increase was seen in control subjects. Taurine was unchanged by 10 wks of supplementation. 4 wks beta-alanine supplementation resulted in a significant increase in TWD (+13.0%); with a further +3.2% increase at 10 wks. TWD was unchanged at 4 and 10 wks in the control subjects. The increase in TWD with supplementation followed the increase in muscle carnosine.

Role of beta-alanine supplementation on muscle carnosine and exercise performance.
Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr.
Source
Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sports, University of São Paulo, São Paulo, Brazil. [email protected]

Abstract
In this narrative review, we present and discuss the current knowledge available on carnosine and beta-alanine metabolism as well as the effects of beta-alanine supplementation on exercise performance. Intramuscular acidosis has been attributed to be one of the main causes of fatigue during intense exercise. Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and beta-alanine. The rate-limiting factor of carnosine synthesis is beta-alanine availability. Supplementation with beta-alanine has been shown to increase muscle carnosine content and therefore total muscle buffer capacity, with the potential to elicit improvements in physical performance during high-intensity exercise. Studies on beta-alanine supplementation and exercise performance have demonstrated improvements in performance during multiple bouts of high-intensity exercise and in single bouts of exercise lasting more than 60 s. Similarly, beta-alanine supplementation has been shown to delay the onset of neuromuscular fatigue. Although beta-alanine does not improve maximal strength or VO2max, some aspects of endurance performance, such as anaerobic threshold and time to exhaustion, can be enhanced. Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested. The symptoms, however, are transient and related to the increase in plasma concentration. They can be prevented by using controlled release capsules and smaller dosing strategies. No important side effect was related to the use of this amino acid so far. In conclusion, beta-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance.

Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.
Source
Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.

Abstract
The effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine plus beta-alanine (CA) group. During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, IGF-1, and sex hormone binding globulin. Changes in lean body mass and percent body fat were greater (P < 0.05) in CA compared to C or P. Significantly greater strength improvements were seen in CA and C compared to P. Resting testosterone concentrations were elevated in C, however, no other significant endocrine changes were noted. Results of this study demonstrate the efficacy of creatine and creatine plus beta-alanine on strength performance. Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

Google&Pubmed · Sep 22, 2012

IamCOOLERthanU said:
Do you keep that ability after stopping it?

Also it's dirt cheap capped from TP and works. The tining bothers me, feels like itching.

drink a lot of water and it'll go away.

concreter · Nov 17, 2014

Works great at buffering lactic acid allowing for a few more reps.
3 1/2 gms pre workout any, more and I get the ass check tingles.
Not the worst side effect but deffinetly weird.

0893 · Nov 17, 2014

I used to use it. 100% does help and yes it tastes bad but who cares lol. I actually loved the tingles...it takes 3-4 days to build up in your system from my personal experience.

I found "cheap supplements" beta alanine (that's the brand name) off bodybuilding.com. It really was dirt cheap lol idk if they are still around though.

young gotti · Nov 19, 2014

as stated, beta alanine has a ton of science backing so i had to vote useful

but personally for me, i hate it, i try to avoid it at all costs....i feel like the tingles negatively affect my workouts as i am very uncomfortable and if the dose is high enough feel like i'm working out with a sweater and even if i take it for awhile and the tingles subside a bit i still feel uncomfortable when i take it

lopaka · Nov 19, 2014

This is good stuff...... take it before working out gets me those extra reps in.

Jasons1985 · Apr 4, 2015

Never really notice much difference from it. Who knows if you're gettin more reps from B.A or because you got stronger ..or what you ate that day, maybe adrenaline runnin high from whos in the gym etc.?

TylerWayne · Apr 4, 2015

Good stuff, decent amount of literature backing it as well

nsharp · Apr 5, 2015

hate it, caffeine is more fun.

Kaladryn · Apr 5, 2015

This is the only supplement I have actually noticed a definite effect from, except maybe the vasodilators and stims that you can obviously feel.

30min into my workout, when I'm normally getting pretty pooped, I feel a tad more energy (still hit the same wall like 10 minutes later).

Beta Alanine is a very good supplement, definitely one of the best.

OutToLunch · Apr 5, 2015

Not sure where I read it. But I believe it said something about ba working synergistically with creatine

teewoods · Apr 5, 2015

Wow! Thanks for bumping this I completely forgot about this supplement I used it about 8 years ago and it worked amazingly for endurance and training. Why I stopped I have no idea! Buying it asap!