The Beta-Alanine Info Thread
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 ...
Quote:
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]
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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.
Quote:
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]
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Synopsis: Beta-Alanine had a greater effect on reducing neuromuscular fatigue then placebo and creatine alone.
Quote:
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
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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:
Quote:
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..
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(refrence Athletic Edge Nutrition at Bulknut)
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