Beta Alanine Creatine Increase Endurance Increase Strength Muscle Gain

Superstack: Beta-alanine and Creatine

Beta-alanine is an amino acid derivative that has been shown to increase carnosine concentrations within skeletal muscle.[1] Carnosine has been shown to enhance the buffering capacity during high-intensity exercise.[2] Creatine supplementation alone has been shown to reduce fatigue in anaerobic exercise[3] thus beta-alanine supplementation may further reduce the rate of fatigue in muscles.

Hoffman, J. R. et al [4] examined the effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes. Thirty-three male underwent a 10-week resistance training program and were randomly assigned to either a placebo (P – 10.5 g/day of dextrose), creatine (C – 10.5 g/day ), or creatine plus beta-alanine (CA – 10.5 g/day creatine monohydrate and 3.2 g/day of beta-alanine) group. Lean body mass and body fat percentage changes were greater in CA group compared to C or P group. Strength improvements were greater in CA and C groups.

Creatine with beta-alanine appeared to have the greatest effect on lean tissue increase and body fat composition.[4]

References

  1. Dunnett, M. and R.C. Harris. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet. J. Suppl. 30:499-504, 1999.
  2. Hoffman, Jay R., et al. “Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance.J Strength Cond Res 19.2 (2005): 260-4.
  3. Hoffman, J. R., et al. “Effect of creatine and ß-Alanine supplementation on performance and endocrine responses in strength/power athletes.Int. J. Sport Nutr. Exerc. Metab 16 (2006): 430-446.

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