Beta-Alanine

[NC600cbr]

Anyone have any good studies on Beta-Alanine.

I take 3g's before my lift and 3g's after.

I've read some good stuff, but anyone have a good study or article?

[IM708]

Yes, i have 8 studies demonstrating its effectiveness, ill have to try adn post it later since it's on my other computer.

[NC600cbr]

Thanks IM708. Look forward to it - you always have some quality stuff.

[Swifto]

I use 5-8g PWO.

Gotta love the tingling!!

[IM708]

There's five:

[IM708]

Other three:

[IM708]

Heres something I wrote and posted on another website:

Beta-Alanine supplementation works indirectly as a intracellular buffer. Beta-Alanine when ingested is combined with the amino acid histidine to produce the dipeptide carnosine. Carnosine itself is a powerful intracellular buffer that keeps the pH within muscles in the optimal range. When you exercise lactic acid is produced as well as H+ ions given off through the hydrolysis of ATP which in turn drop the pH within the muscle tissue. Carnosine works as a buffer against these two systems by absorbing H+ ions raising to the pH to the optimal level. The longer you can stay in the optimal pH range the longer you can continue to exercise at close to full intensity.

Correct way to take beta-alanine?
Dosing tends to be very straight forward, around 4-5 grams per day tends to be the sweet spot for people the minimum being 3.2 grams. When taken for longer periods of time intracellular carnosine levels rise, so taking for a longer period of time around 8-12 weeks will yield you better results than taking for only 1-4 weeks.

[NC600cbr]

IM708 - thanks my man. Thats exactly what I was looking for. Very interesting to note the time required. I only did 6 weeks of Beta-Alanine the last time I ran it.

I think i'll just run my creatine 10g a day (I like to cycle off it occasionaly just for the bloat etc). and my Beta-Alanine 6g a day for 12 weeks this time around. Both split in two doses pre and post workout.

Any general thoughts on that from what you've read?
I just started both back up the 1st of the month.

Anyways thanks again. I'll add those to my files.