Beta Alanine: Beta-alanine is an amino acid that occurs naturally in many meats – notably, in chicken, beef, port and fish. Scientists have known of its existence for more than a century, but most clinical research regarding its benefits are much more recent. We now know that beta-alanine supplements are particularly useful to anyone wishing to increase muscle strength and endurance. The build- up of hydrogen ions through lactic acid limits performance for almost everyone, regardless the muscle mass and the natural resistance to pain. According to a study presented to the American College of Sports Medicine in 2003, beta-alanine supplements really do improve performance by removing this primary limiting factor. Beta-alanine is taken concurrently with histidine (most supplements include both), because it is the combination of these two amino acids that is needed to produce carnosine. Incidentally, this works much better than taking a supplement of carnosine itself – straight carnosine tends to break down in the GI tract. Taking beta-alanine (along with histidine) allows the muscles to manufacture it, and is a much more reliable way to go. As well as increasing endurance through the removal of factors causing fatigue and pain, there is some evidence indicating that beta-alanine supplementation actually makes muscles stronger. Muscles that contain a higher level of carsonine contract more strongly – basically, this means that they are stronger. The dual action of this supplement makes it invaluable to anyone looking to build strength and increase endurance. DOSE: Take 1-1.5 grams of beta-alanine with 1-1.5 grams of histidine. Note that most supplements that provide beta-alanine also supply histidine. References Derave W, Ozdemir MS, Harris R, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E. (Aug 9). "Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
Beta-alanine is an amino acid that occurs naturally in many meats – notably, in chicken, beef, port and fish. Scientists have known of its existence for more than a century, but most clinical research regarding its benefits are much more recent. We now know that beta-alanine supplements are particularly useful to anyone wishing to increase muscle strength and endurance.
The build- up of hydrogen ions through lactic acid limits performance for almost everyone, regardless the muscle mass and the natural resistance to pain. According to a study presented to the American College of Sports Medicine in 2003, beta-alanine supplements really do improve performance by removing this primary limiting factor. Beta-alanine is taken concurrently with histidine (most supplements include both), because it is the combination of these two amino acids that is needed to produce carnosine.
Incidentally, this works much better than taking a supplement of carnosine itself – straight carnosine tends to break down in the GI tract. Taking beta-alanine (along with histidine) allows the muscles to manufacture it, and is a much more reliable way to go.
As well as increasing endurance through the removal of factors causing fatigue and pain, there is some evidence indicating that beta-alanine supplementation actually makes muscles stronger. Muscles that contain a higher level of carsonine contract more strongly – basically, this means that they are stronger. The dual action of this supplement makes it invaluable to anyone looking to build strength and increase endurance.
DOSE: Take 1-1.5 grams of beta-alanine with 1-1.5 grams of histidine. Note that most supplements that provide beta-alanine also supply histidine.
References Derave W, Ozdemir MS, Harris R, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E. (Aug 9). "Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
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* 5-HTP * Acai Berries * Alpha Lipoic Acid * Arginine Malate * Ascorbic Acid * Aspartame * Aspartic Acid * Astragalus * Bee Propolis * Betaine HCL * Beta Alanine * Bilberry Extract * Black Cohosh * Black Tea Extract * Calcium Ascorbate * Caffeine Anhydrous * Cat's Claw * Chitosan * Chlorella Algae * Choline Bitartrate * Chondroitin Sulfate Sodium * Cinnamon Bark * Citric Acid Anhydrous * Citrus Aurantium * Cordycep * CoQ 10 * Cranberry Extract * Creatine * Creatine Monohydrate * Cyanocobalamin * D-Ribose * Dandelion Extract * Di-Creatine Malate * DL-Methionine * DMAE Bitartrate Natural Grade * D-Xylose * Folic Acid * Fructus Lycii * GABA * Ginkgo Biloba Extract * Glycine * Glucosamine * Green Tea Extract * Hesperidin * Inositol * L-Alanine * L-Arginine * L-Arginine-alpha-Ketoglutarate * L-Carnitine Base * L-Citrulline * L-Glutamic Acid * L-Glutamine * L-Glutamine AKG * L-Glutathione * L-Histidine * L-Isoleucine * L-Leucine * L-Lysine Mono HCL * L-Methionine * L-Ornithine * L-Ornithine Alpha Ketoglutarate * L-Proline * L-Phenylalanine * L-Threonine * L-Tyrosine * L-Valine * Licorice Root Extract * Locorice Root Extract * Magnesium Oxide * Mannitol * Milk Thistle * MSM * N-Acetyl L-Cysteine * Nettle Root Extract * Niacin * PABA * Pomegranate Extract * Pyridoxal 5 Phospate * Quercetin * Reishi Mushroom Extract * Resveratrol * Rhodiola Rosea * Riboflavin * Royal Jelly * Rutin * Saw Palmetto * Sodium Hyaluronate * Soybean Extract * Stevia Extract * Sucralose * Taurine * Thiamine * Tribulus Terrestris * Vitamin E * White Willow Bark * Xanthan Gum * Xylitol * Zinc Ascorbate
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