Bodybuilding.net - Bodybuilding Forum - View Single Post - The Beta-Alanine Info Thread

Darkhorse · 04-20-2008, 06:30 AM

Here is what is proven to work from the latest research (muscle carnosine levels up by over 80%!!). Basically 4-6.4g divided up into multiple doses less than 1g each (placebo group given maltodextrin tabs instead).

Reference:

Influence of b-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Hill, C. A.; Harris, R. C.; Kim, H. J.; Harris, B. D.; Sale, C.; Boobis, L. H.; Kim, C. K.; Wise, J. A. School of Sports, Exercise & Health Sciences, University of Chichester, Chichester, UK. Amino Acids (2007), 32(2), 225-233. Publisher: Springer Wien, CODEN: AACIE6 ISSN: 0939-4451. Journal written in English. CAN 146:337075 AN 2007:118274 CAPLUS

Abstract

Muscle carnosine synthesis is limited by the availability of b-alanine. Thirteen male subjects were supplemented with b-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 det. total work done (TWD) at 110% (CCT110%) of their max. power (Wmax). Twelve matched subjects received a placebo. Eleven of these completed the CCT110% at 0 and 4 wks, and 8, 10 wks. Muscle biopsies were obtained from 5 of the 8 and one addnl. subject. Muscle carnosine was significantly increased by +58.8% and +80.1% after 4 and 10 wks b-alanine supplementation. Carnosine, initially 1.71 times higher in type IIa fibers, increased equally in both type I and IIa fibers. No increase was seen in control subjects. Taurine was unchanged by 10 wks of supplementation. 4 wks b-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.