Beta Alanine is hyped up a lot in the bodybuilding supplement industry, as a highly effective pre-workout ergogenic aid.
\nUnfortunately, EVERYTHING under the sun, that is sold by the supplement industry, is equally hyped.<\/p>\n
Unlike 90% of the other stuff, beta alanine is actually really effective.<\/strong><\/p>\n The main thing I like about it, is its ability to enhance muscular endurance, without getting any of the jitters that caffeine might cause. This makes it a good choice when competing too. \u00a0Caffeine will make you more nervous than you already are when competing, beta alanine will not (as far as I am aware).<\/p>\n \u200bTaurine is also great for grappling and MMA – but don’t take at the same time – as they compete for ‘uptake’ – space out your supplements by an hour if possible.<\/p>\n Beta alanine is a non-essential amino acid, that when combined with histidine, creates carnosine. Carnosine in turn, buffers lactic acid build up, meaning you can train harder for longer, or improve endurance performance.<\/p>\n Here is some Beta Alanine Research that may be of interest<\/p>\n Study 1 – Chronic beta alanine use – taking 6g a day for 21 days, enhances endurance.<\/strong><\/p>\n http:\/\/link.springer.com\/article\/10.1186\/1550-2783-6-5<\/a><\/p>\n Forty-six men were assessed for peak O2<\/span>\u00a0utilization (VO2<\/span>peak), time to fatigue (VO2TTE<\/span>), ventilatory threshold (VT), and total work done at 110% of pre-training VO2<\/span>peak (TWD). All subjects supplemented four times per day (total of 6 g\/day<\/strong>) for the first 21-days,<\/span> followed by two times per day (3 g\/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5\u20136 bouts of a 2:1 minute cycling work to rest ratio.<\/span><\/p>\n Significant improvements in VO2<\/span>peak, VO2TTE<\/span>, and TWD after three weeks of training were displayed (p < 0.05). Increases in VO2<\/span>peak, VO2TTE<\/span>, TWD and lean body mass were only significant for the BA group after the second three weeks of training.<\/p>\n The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic Beta Alanine supplementation may further enhance High Intensity Intermittent Training, improving endurance performance and lean body mass<\/span>.<\/p>\n http:\/\/jap.physiology.org\/content\/103\/5\/1736<\/a><\/p>\n Study 2<\/strong> – a bit more inconclusive. Taking beta alanine for 28 days (4.8g per day), enhanced sub-maximal endurance but subjects did show a reduced “aerobic capacity”.<\/p>\n Fifteen male athletes participated in a placebo-controlled, double-blind study and were supplemented orally for 4 wk with either 4.8 g\/day \u03b2-alanine or placebo<\/span>. Muscle carnosine concentration was quantified in soleus and gastrocnemius by proton MRS. Performance was evaluated by isokinetic testing during five bouts of 30 maximal voluntary knee extensions, by endurance during isometric contraction at 45% maximal voluntary contraction, and by the indoor 400-m running time. \u03b2-Alanine supplementation significantly increased the carnosine content in both the soleus (+47%) and gastrocnemius (+37%). In placebo, carnosine remained stable in soleus, while a small and significant increase of +16% occurred in gastrocnemius. Dynamic knee extension torque during the fourth and fifth bout was significantly improved with \u03b2-alanine but not with placebo.<\/span> Isometric endurance and 400-m race time were not affected by treatment.\u00a0<\/span><\/p>\n http:\/\/www.jissn.com\/content\/7\/1\/20<\/a><\/p>\n Study 3 –\u00a0 a meta analysis: beta alanine improves performance of exercise, when it lasts 60 seconds, to 240 seconds.<\/strong><\/p>\n http:\/\/link.springer.com\/article\/10.1007\/s00726-011-1200-z<\/a><\/p>\n Fifteen published manuscripts were included in the analysis In contrast, there was no benefit of \u03b2-alanine on exercise lasting less than 60\u00a0s<\/strong><\/span><\/p>\n – Interestingly – the data suggests that, as you can see above, beta alanine works best for exercise lasting longer than a minute; so ideal for MMA or BJJ<\/p>\n – There is less research on taurine, but I did manage to find one study<\/a> that suggests it improves endurance parameters.<\/p>\n – All the research I could find on beta alanine, suggested taking it for at least a week before hand. \u00a0I’m not sure I’d recommend this, as I couldn’t find any research on beta alanine supplementation and safety over extended periods of time.<\/p>\n – According to Examine.com, taurine and beta-alanine compete for absorption. So if combining them doesn’t seem to work for you, try them individually<\/p>\n I find them massively effective. This may be because I’m 5ft 10 and 14 stone, and perhaps carrying more muscle than an average MMA and BJJ participant; and\/or because I don’t do much cardio!<\/p>\n You can buy both Taurine and Beta Alanine from Bulkpowders.co.uk<\/a>\u00a0or TheproteinWorks<\/a><\/p>\n Beta alanine can cause a tingling sensation. It feels a little like pins and needles. The one annoying side effect – or common side effect is called “paraesthesia”.<\/p>\n This side effect is harmless, but it can be annoying. Apparently, this tingling is caused by nerve or ‘receptors’ just under your skin that detect touch. Beta Alanine can combine or attach to these receptors and cause the tingling.<\/p>\n![\"Beta](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/betaalanine.jpg?resize=320%2C400\")
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\nAll subjects were randomly assigned into one either a placebo (PL \u2013 16.5 g dextrose powder per packet; n = 18) or \u03b2-alanine (BA \u2013 1.5 g \u03b2-alanine plus 15 g dextrose powder per packet; n = 18) group.<\/p>\nResults<\/h3>\n
Conclusion<\/h3>\n
Subjects participated in two incremental treadmill tests before and after 28 days of supplementation with either \u03b2A (6.0 g\u00b7d-1<\/sup>)(\u03b2A, n = 8) or an equivalent dose of Maltodextrin as the Placebo (PL, n = 9).<\/span><\/h4>\n
Conclusions
\n\u03b2A supplementation for 28 days enhanced sub-maximal endurance performance by delaying OBLA (when lactate starts building up in the blood Onset of Blood Lactate Accumulation). However, \u03b2A supplemented individuals had a reduced aerobic capacity as evidenced by the decrease in VO2max\u00a0<\/sub>values post supplementation.<\/h4>\n
\nIn line with the purported mechanisms for an ergogenic effect of \u03b2-alanine supplementation, exercise lasting 60\u2013240\u00a0s was improved\u00a0<\/strong><\/span><\/p>\nSummary of Beta Alanine Research<\/h2>\n
Beta Alanine Tingling<\/strong><\/h2>\n