The Beta-Alanine Info Thread

[hrdgain81]

I know this isnt a new topic, but there has been a decent amount of buzz around Beta-Alanine for atleast the last six months if not more (I remember reading about it a few years ago, but not really caring). It seems to have proven itself, and from the studies i've found it seems warented. So here I present my findings, thus far ...

Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.
Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.

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.

PMID: 17136944 [PubMed - indexed for MEDLINE]

Synopsis: Beta-Alanine + Creatine > placebo or creatine alone in terms of strength gains,resting test (were no other endorine changes were present), and body recomposition.

Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF.
Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA. jrstout@ou.edu

The purpose of this study was to examine the effects of 28 days of beta-alanine (b-Ala) and creatine monohydrate (CrM) supplementation on the onset of neuromuscular fatigue by using the physical working capacity at neuromuscular fatigue threshold (PWC(FT)) test in untrained men. Fifty-one men (mean age +/- SD = 24.5 +/- 5.3 years) volunteered to participate in this 28-day, double-blind, placebo-controlled study and were randomly assigned to 1 of 4 groups: placebo (PLA; 34 g dextrose; n = 13), CrM (5.25 g CrM plus 34 g dextrose; n = 12), b-Ala (1.6 g b-Ala plus 34 g of dextrose; n = 12), or b-Ala plus CrM (CrBA; 5.25 g CrM plus 1.6 g b-Ala plus 34 g dextrose; n = 14). The supplement was ingested 4 times per day for 6 consecutive days, then twice per day for 22 days before posttesting. Before and after the supplementation, subjects performed a continuous incremental cycle ergometry test while a surface electromyographic signal was recorded from the vastus lateralis muscle to determine PWC(FT). The adjusted mean posttest PWC(FT) values (covaried for pretest PWC(FT) values) for the b-Ala and CrBA groups were greater than those for the PLA group (p < or = 0.05). However, there were no differences between the CrM vs. PLA, CrBA vs. b-Ala, CrM vs. b-Ala, or CrM vs. CrBA groups (p > 0.05). These findings suggested that b-Ala supplementation may delay the onset of neuromuscular fatigue. Furthermore, there appeared to be no additive or unique effects of CrM vs. b-Ala alone on PWC(FT).

PMID: 17194255 [PubMed - indexed for MEDLINE]

Synopsis: Beta-Alanine had a greater effect on reducing neuromuscular fatigue then placebo and creatine alone.

In biochemistry, beta-alanine is the only naturally occurring beta amino acid, which are amino acids in which the amino group is at the β-position from the carboxylate group (i.e., two atoms away, see Figure 1). The IUPAC name for β-alanine would be 3-aminopropionic acid. Unlike its normal counterpart, L-α-alanine, β-alanine has no chiral center.

β-alanine is not used in the biosynthesis of any major proteins or enzymes. It is formed in vivo by the degradation of dihydrouracil and carnosine. It is a component of the naturally occurring peptides carnosine and anserine and also of pantothenic acid (Vitamin B-5) which itself is a component of coenzyme A. Under normal conditions, beta-alanine is metabolized into acetic acid.

Even though much weaker than glycine(and thus with a debated role as a physiological transmitter), beta alanine is an agonist next in activity to the cognate ligant glycine itself, for strychnine-sensitive inhibitory glycine receptors (GlyRs) (the agonist order: glycine>>b-alanine>taurine>>lalanine, l-serine>proline). [1]


references
^ Encyclopedia of Life Sciences
Amino Acid Neurotransmitters Jeremy M Henley, University of Bristol, Bristol, UK Copyright © 2001 John Wiley & Sons, Ltd. All rights reserved. DOI: 10.1038/npg.els.0000010Article Online Posting Date: April 19, 2001

Synopsis: I have no idea what most of this means, but basicly its what beta-alanine is comprised of, and what it does in the body. It is a precursor to carnosine.

Dosage:

The dosage range shown effective for Beta-alanine is 3.2-6.4g a day. 3.2 is likely not optimal, as the higher doses raise carnosine both higher and faster in 12 weeks than 3.2. The most recent research is showing the 4-5g range is producing similar results to the 6.4 and it would appear this to be the optimal range, with possibly using the 6.4 as a loading phase for 2-4 weeks.

My recommendation to you is, take 2grams 2 times a day. On training days, take 2 grams pre and 2 grams post. Oh and take it with carbs when ever possible.

A recent study showed cBeta-alanine+carbs increased performance gains in half the time than Beta-alanine alone..

(refrence Athletic Edge Nutrition at Bulknut)

[hrdgain81]

here is a preliminary list of products and pricing for Beta-Alanine

IntraXcell by Athletic edge nutrition (29.99@bulknut)

Beta-Alanine Bulk powder (100g for $10 @ bulknut)

Beta-Alanine Bulk powder (100g for $8 @nutraplanet)

MAN Body Octane ($44 @nutrapanet)

This coming friday nutraplanet will have 1.6g tablets (100ct) for 15 dollars THREAD HERE

Now I'm sure there are others, but ya'll can go find them if you want.

[hrdgain81]

I think I'm gonna add this to my next suppliment order, it should stack very well with cee, bcaa's, and my usual stuff. I will keep give a review of my impressions of it when I get some, but it prob wont be till march first.

oh and I'll be going with the cheapest stuff I can find, most likely bulk powder, but maybe the tablets for ease of use, we'll see.

[TALO]

Thanks man, interesting stuff...I guess there is only one way to find out how it works and that's to try it out....keep us informed with your discovery.

[hrdgain81]

sure talo no problem.

its funny, I had a free sample of a product called BLACK BETAS from 8-ball nutrition. there were three caps in the package. I used them, and I thought that it really didnt do much.

After that I read that it takes 1-2 weeks for beta alanine to build up in your system and to start to see it work. I only bring it up so that if people go an pick up some of this stuff they dont get discouraged with it after a few days.

[Eric3237]

^^^Yeah it's not supposed to be like, say, citrulline malate where you can use 3 or 4 grams and notice a difference (although even then you're supposed to take it a while to get ALL the benefits) right off the bat. The idea, I think, is for muscle levels of carnosine to build up which takes a while.

[hrdgain81]

^^ exactly eric.

I also wanted to add in here that many users report a tingling sensation after dosing. I've heard it described like an itching, or tingle like your foot fell asleep for a few minutes after dosing. Just FYI for anyone who is looking to try it.

and of course, if anyone has more to add to this thread, be it studies or personal experience please do so.

[Eric3237]

It's supposed to be similar to the flushing with high doses of niacin. It is also supposed to be alleviated by taking it with simple carbs.

[ChinPieceDave667]

I've taken MAN Body Octane with CEE pre workout and I have to say it is a very good stack. I would have tons of energy. Good if you have the money. I just wanted to try it because a friend told me about it in my old gym and I was glad I did.

[hrdgain81]

I know that Body Octane has some other ingredients, but have you thought about just buying bulk powder and using that dave?

might save you some money.