Beta alanine

[WOLFCRAFT]

Has anyone used this? What kind of results did you get if any?

Just started taking it this week, but I'm questioning if it's worth it to stick it out because it makes me so damned itchy.

Taking 4 grams per day.

[RATTLEHEAD]

Beta-Alanine is one of the best up and coming supps (up and coming meaning it's going to be much more mainstream soon IMO). Beta Alanine increases carnosine levels in the muscles, which decreases fatigue and allows you to work your muscles harder/get that extra few reps in before temporary muscle failure. The carnosine acts as an intramuscular buffer. It's really good stuff. you'll get a weird "flush" feeling for a while afterwards, I get a little itchy and a little red, but that's how you can tell it's working.

[darrenlm28]

i agree with rattlehead and the itching is normal anyway i use creatine in conjunction
and it works for me

[WOLFCRAFT]

How long did it take for you to notice it kicking in?
I've heard it can take up to a month?

[RATTLEHEAD]

A month? lol, I'd say about 20 - 30 minutes.

[TheJuicer]

I think he means the increase in strength.

[TheJuicer]

I ordered Primaforce Beta-Alanine the other day. Should be here by Fri. I love creatine so if its anything like creatine.....I'll let you guys know what I think in a month.

[ralph4u2c]

i took 3.2g (2 tabs) of bulk BA on workout days, 1.6g (1 tab) on off days with decent results.

BA is not good for short term use and most noticeable side effects are in the strength area. I believe this is because BA is known to be a good buffer agent, thus allowing you lift longer and harder. You may get what is called BA tingles, if i remember right it is because your pathways are overloaded and begin to electronically pulse, thus giving the tingle feeling. Don't worry, after a while you begin to enjoy the tingles (if you get them at all).

[RATTLEHEAD]

strength/endurance increases shouldn't take a month. also, BA isn't like creatine.

[ralph4u2c]

strength/endurance increases shouldn't take a month. also, BA isn't like creatine.

BA is best used long-term and typically 1 bottle of BA will not be enough (depends on what you buy, bulk=best). This is based on personal and scientific proof. Here, for your viewing pleasure.

__________________________

Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players.
Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA.

Department of Health and Exercise Science, The College of New Jersey, PO Box 7718, Ewing, NJ 08628, USA. [email protected]

The purpose of this study was to examine the effect of 30 days of beta-alanine supplementation in collegiate football players on anaerobic performance measures. Subjects were randomly divided into a supplement (beta-alanine group [BA], 4.5 g x d(-1) of beta-alanine) or placebo (placebo group [P], 4.5 g x d(-1) of maltodextrin) group. Supplementation began 3 weeks before preseason football training camp and continued for an additional 9 days during camp. Performance measures included a 60-second Wingate anaerobic power test and 3 line drills (200-yd shuttle runs with a 2-minute rest between sprints) assessed on day 1 of training camp. Training logs recorded resistance training volumes, and subjects completed questionnaires on subjective feelings of soreness, fatigue, and practice intensity. No difference was seen in fatigue rate in the line drill, but a trend (P = .07) was observed for a lower fatigue rate for BA compared with P during the Wingate anaerobic power test. A significantly higher training volume was seen for BA in the bench press exercise, and a trend (P = .09) for a greater training volume was seen for all resistance exercise sessions. In addition, subjective feelings of fatigue were significantly lower for BA than P. In conclusion, despite a trend toward lower fatigue rates during 60 seconds of maximal exercise, 3 weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. However, higher training volumes and lower subjective feelings of fatigue in BA indicated that as duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent.

______________________

To better support my claim of seeing results in the long-term other than personal and peer reviewed use, here is another:

Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial

Abbie E Smith email, Ashley A Walter email, Jennifer L Graef email, Kristina L Kendall email, Jordan R Moon email, Christopher M Lockwood email, David H Fakuda email, Travis W Beck email, Joel T Cramer email and Jeffrey R Stout email

Journal of the International Society of Sports Nutrition 2009, 6:5doi:10.1186/1550-2783-6-5
Published: 11 February 2009
Abstract (provisional)

Background

Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, beta-alanine has been accepted has an effective physiological hydrogen ion (H+) buffer. Concurrent high-intensity interval training (HIIT) and beta-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining beta-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men. Methods. Forty-six men (Age: 22.2 +/- 2.7 yrs; Ht: 178.1 +/- 7.4 cm; Wt: 78.7 +/- 11.9; VO2peak: 3.3 +/- 0.59 l * min-1) were assessed for peak O2 utilization (VO2peak), time to fatigue (VO2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO2peak (TWD). In a double-blind fashion, all subjects were randomly assigned into one either a placebo (PL - 16.5g dextrose powder per packet; n=18) or beta-alanine (BA - 1.5 g beta-alanine plus 15 g dextrose powder per packet; n=18) group. All subjects supplemented four times per day (total of 6g/day) for the first 21-days, followed by two times per day (3g/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5-6 bouts of a 2:1 minute cycling work to rest ratio. Results. Significant improvements in VO2peak, VO2TTE, and TWD after three weeks of training were displayed (p<0.05). Increases in VO2peak, VO2TTE, TWD and lean body mass were only significant for the BA group after the second three weeks of training. Conclusions. The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic BA supplementation may further enhance HIIT, improving endurance performance and lean body mass.

If you are interested, click here for the full study of the second article posted.

[jimmyinkedup]

Recently read:


Recently hailed as the next creatine, beta-alanine is now looking more like the next in a long line of supplements to disappoint athletes after initially raising high hopes.

Beta-alanine is the rate-limiting amino acid in the formation of carnosine, a compound that acts as an acid buffer in muscle tissue, delaying fatiguing during maximal-intensity exercise efforts. Early studies found that beta-alanine supplementation increased anaerobic capacity and muscle endurance. But the best study yet on beta-alanine supplementation--conducted by researchers at the University of Chichester, England, and published in the journal Amino Acids--has contradicted earlier findings.

Twenty-six subjects engaged in a ten-week strength training program. Half received a daily beta-alanine supplement and half received a placebo. Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition. While the muscle carnosine composition increased significantly in the supplement group and did not change in the placebo group, there were no differences between the two groups whole body strength, isokinetic force production, muscular endurance, or body composition after the 10-week study period.

This study also provided evidence against the notion that strength training itself increases the muscle carnosine concentration.

courtesy of poweringmuscles.c*m - sports science section

[RATTLEHEAD]

hmmm. interesting. Theres always studies contradicting each other. This is why I don't really buy too many other supplements besides "the essentials" (protein, creatine, multi-v, etc.). I've seen way more published evidence of BA supporting the fact that it works though.

[IM708]

Beta-alanine has been proven to work as a buffer and make for a better workout. Can be beneficial for older people as well.

[ralph4u2c]

hmmm. interesting. Theres always studies contradicting each other. This is why I don't really buy too many other supplements besides "the essentials" (protein, creatine, multi-v, etc.). I've seen way more published evidence of BA supporting the fact that it works though.

bottom line .... did it work for you? Jimmy you have access to that article, i dont really care much for clips and summaries posted from BB sites as they tend to misinterpret information, miss key dosing or testing factors, etc.

[IM708]

Is this better? I'm only going to upload the name of the studies and the abstract.

[IM708]

Here

[IM708]

more

[IM708]

again

[IM708]

another

[IM708]

more

[IM708]

....

[IM708]

Can we conclusively say now that beta-alanine is clinically proven as a buffer and does not provide any boosts in strength?

[TheJuicer]

Bottom line is that I spent $25 on this stuff and damn I'm goin' give it a try. If I dont like it or feel its worth it I will let everyone know its shit. I tried many creatines. I dont like CEE. I think Creatine Mono is better. I think MCC is the best. Now its time to try Beta-Alanine and see if its a joke or not. I'm a natural bodybuilder lookin' for the edge. I lift with guys that think Creatine is shit and doesnt do a thing for them know matter what they do. We'll see.

[longhorn814]

i love beta-alanine so far..been using for a week and can tell difference with endurance in the gym..getting extra reps on almost every set..the tingling sensation is called paraesthesia..if you take it with food, youre less likely to get it..doesnt really bother me though..at least i know its working..the best creatine form on the market is kre-alkyn..its pH buffered so you actually absord 100% of what you take in..unlike creatine monohydrate..

I sell a product called betashock that has beta alanine and kre-alkyn in it..i havent used it but couple customers have said good things about it

[RATTLEHEAD]

I'd be interested in that product ^^^. hook a brother up with a link or somewhere I can get more info!

[longhorn814]

I'd be interested in that product ^^^. hook a brother up with a link or somewhere I can get more info!

look for betashock by shocker nutrition

[F4iGuy]

Rattle if you try beta shock post a review

[Jakt]

i tried three diff types, i train like an animal correctly, balls to the wall, isolate, diet expert for myself, take no drugs and i must say, IT DID NOTHING FOR ME AT ALL

stick to creatine and other stuff dudes... but lmk if any of you think diff, i could care less about studies.....

[LaRoche]

I just tried a product with Beta Alanine in it (isatori's Morph). I could'nt take the tingling, redness and flushing, so I stopped. My nose & ears turned red. I didnt look good, or feel good.

[IM708]

I just tried a product with Beta Alanine in it (isatori's Morph). I could'nt take the tingling, redness and flushing, so I stopped. My nose & ears turned red. I didnt look good, or feel good.

How much did you take...?

[TheJuicer]

Ok, well its been a week and so far nothing major. Energy might be a bit better. Strength, nothing out of the norm. Actually my leg workout was weak on Fri. although I did get a bit sore. I'll keep you updated. I can feel the extra energy that nice during my cutting phase.

[WOLFCRAFT]

I've been taking it a couple weeks and haven't really noticed any difference in the gym.
I do noticed I get to be all itchy and shit for an hour twice a day.
I'm getting really ****ing sick of the itchy flushed skin feeling. I'm an inch away from throwing this stuff in the trash.

[TheJuicer]

I'm going to finish this container I have but I dont think I will buy it again. Its ashame because I had high hope. My diet and training is spot on and my weights have hardly moved. So far I think Creatine it 1000% better. Although this is only the 11th day....we'll see...

[WOLFCRAFT]

I quit taking it yesterday.
Couldn't take the flushing.
I've run tren twice but this shit had worse side effects for me than anything. Oh and it wasn't doing jack.

[TheJuicer]

Wow....my sides aren't that bad. a little itchy, a little hot. But not much....but so far nothing special.

[TheJuicer]

WOLFCRAFT whos beta-alanine were you taking?

[WOLFCRAFT]

Sci fit.