Beta-Alanine creates new frontier in sports performance
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Beta-Alanine creates new frontier in sports performance - 8/30/2006 3:37:26 PM
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danmirage
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The research on Beta-Alanine as a performance enhancing supplement is just starting to come out...eventually it will be talked about as the new creatine.
Listen to this radio show and hear from a respected researcher, Jeffrey R. Stout, Ph.D. , who is publishing the studies on it -- how it works, how to use it, how much to take and when, what you can expect it to do, side effects to watch out for...and more.
Beta-Alanine Show
50 minutes
13MB
The bottom line is that it allows you to train with less fatigue.
How? It buffers the acidity in the muscle.
It IS NOT the same as creatine.
Creatine provides a source of energy to muscle.
Beta-Alanine is a precursor of another compound in muscle that buffers acidity and prolongs the training window before fatigue.
In trials comparing creatine alone and creatine plus Beta-Alanine, the creatine plus Beta-Alanine group gained 1 pound a week MORE muscle and LOST fat.
OK, sounds too good to be true?..listen to the podcast..then let's talk about it!
More links to follow.
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RE: Beta-Alanine creates new frontier in sports perform... - 8/30/2006 7:44:51 PM
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danmirage
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I am going to use published research to show how this works...
But in short beta-Alanine is in high demand and when present is pulled into muscle and linked to histidine to create Carnosine. Carnosine supplementation requires splitting the histidine/beta-Alanine link and is twice as expensive. beta-Alanine by itself is needed for this effect.
Physiological role of carnosine in contracting muscle.
Int J Sport Nutr Exerc Metab. 2005 Oct;15(5):493-514. Links
Begum G, Cunliffe A, Leveritt M.
High-intensity exercise leads to reductions in muscle substrates (ATP, PCr6, and glycogen) and a subsequent accumulation of metabolites (ADP, P, H(+), and Mg(+)) with a possible increase in free radical production. These factors independently and collectively have deleterious effects on muscle, with significant repercussions on high-intensity performance or training sessions. The effect of carnosine on overcoming muscle fatigue appears to be related to its ability to buffer the increased H(+) concentration following high-intensity work. Carnosine, however, has other roles such as an antioxidant, a metal chelator, a Ca(2+) and enzyme regulator, an inhibitor of protein glycosylation and protein-protein cross-linking.
High level of skeletal muscle carnosine contributes to the latter half of exercise performance during 30-s maximal cycle ergometer sprinting.
Jpn J Physiol. 2002 Apr;52(2):199-205. Links
Suzuki Y, Ito O, Mukai N, Takahashi H, Takamatsu K.
The histidine-containing dipeptide carnosine (beta-alanyl-L-histidine) has been shown to significantly contribute to the physicochemical buffering in skeletal muscles, which maintains acid-base balance when a large quantity of H(+) is produced in association with lactic acid accumulation during high-intensity exercise. The purpose of the present study was to examine the relations among the skeletal muscle carnosine concentration, fiber-type distribution, and high-intensity exercise performance. The subjects were 11 healthy men. Muscle biopsy samples were taken from the vastus lateralis at rest. The carnosine concentration was determined by the use of an amino acid autoanalyzer. The fiber-type distribution was determined by the staining intensity of myosin adenosinetriphosphatase. The high-intensity exercise performance was assessed by the use of 30-s maximal cycle ergometer sprinting. A significant correlation was demonstrated between the carnosine concentration and the type IIX fiber composition (r=0.646, p<0.05). The carnosine concentration was significantly correlated with the mean power per body mass (r=0.785, p<0.01) during the 30-s sprinting. When dividing the sprinting into 6 phases (0-5, 6-10, 11-15, 16-20, 21-25, 26-30 s), significant correlations were observed between the carnosine concentration and the mean power per body mass of the final 2 phases (21-25 s: r=0.694, p<0.05; 26-30 s: r=0.660, p<0.05). These results indicated that the carnosine concentration could be an important factor in determining the high-intensity exercise performance.
The carnosine content of vastus lateralis is elevated in resistance-trained bodybuilders.
J Strength Cond Res. 2005 Nov;19(4):725-9.
Tallon MJ, Harris RC, Boobis LH, Fallowfield JL, Wise JA.
Resistance training is associated with periods of acute intracellular hypoxia with increased H(+) production and low intramuscular pH. The aim of this study was to investigate the possible adaptive response in muscle carnosine (beta-alanyl-L-histidine) in bodybuilders. Extracts of biopsies of m. vastus lateralis of 6 national-level competitive bodybuilders and 6 age-matched untrained but moderately active healthy subjects were analyzed by high-performance liquid chromatography. Significant differences were shown in carnosine (p < 0.001) and histidine (p < 0.05). Muscle carnosine in bodybuilders was twice that in controls. The carnosine contents measured are the highest recorded in human muscle and represent a 20% contribution to muscle buffering capacity. Taurine was 38% lower in bodybuilders, though the difference was not significant. Possible causes for the changes observed are prolonged repetitive exposure to low muscle pH, change of diet or dietary supplement use, or the use of anabolic steroids. The increase in buffering capacity could influence the ability to carry out intense muscular activity.
The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis
Amino Acids. 2006 May;30(3):279-89. Epub 2006 Mar 24.
Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA.
beta-Alanine in blood-plasma when administered as A) histidine dipeptides (equivalent to 40 mg . kg(-1) bwt of beta-alanine) in chicken broth, or B) 10, C) 20 and D) 40 mg . kg(-1) bwt beta-alanine (CarnoSyntrade mark, NAI, USA), peaked at 428 +/- SE 66, 47 +/- 13, 374 +/- 68 and 833 +/- 43 microM. Concentrations regained baseline at 2 h. Carnosine was not detected in plasma with A) although traces of this and anserine were found in urine. Loss of beta-alanine in urine with B) to D) was <5%. Plasma taurine was increased by beta-alanine ingestion but this did not result in any increased loss via urine. Pharmacodynamics were further investigated with 3 x B) per day given for 15 d. Dietary supplementation with I) 3.2 and II) 6.4 g . d(-1) beta-alanine (as multiple doses of 400 or 800 mg) or III) L-carnosine (isomolar to II) for 4 w resulted in significant increases in muscle carnosine estimated at 42.1, 64.2 and 65.8%.
Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
Amino Acids. 2006 Jul 28; [Epub ahead of print]
Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA.
Muscle carnosine synthesis is limited by the availability of beta-alanine. Thirteen male subjects were supplemented with beta-alanine (CarnoSyntrade mark) 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 determine total work done (TWD) at 110% (CCT(110%)) of their maximum power (W(max)). Twelve matched subjects received a placebo. Eleven of these completed the CCT(110%) at 0 and 4 wks, and 8, 10 wks. Muscle biopsies were obtained from 5 of the 8 and one additional subject. Muscle carnosine was significantly increased by +58.8% and +80.1% after 4 and 10 wks beta-alanine supplementation. Carnosine, initially 1.71 times higher in type IIa fibres, increased equally in both type I and IIa fibres. No increase was seen in control subjects. Taurine was unchanged by 10 wks of supplementation. 4 wks beta-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 Total Work Done with supplementation followed the increase in muscle carnosine.
< Message edited by danmirage -- 8/30/2006 7:57:22 PM >
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My journal:
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Primers:
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(in reply to danmirage)
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RE: Beta-Alanine creates new frontier in sports perform... - 8/30/2006 8:40:27 PM
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Marc David
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T-Nation's Write-Up & they do have a Beta-Alanine time-released product as the show says.. would be the bomb.
Note: According to most research, you'd want to take this for 4 - 8 weeks (could be more).
At $47 for a bottle that could last 20 days if you took 3 pills, 3 times a day.. you are looking at $80 for a somewhat over a month's supply.
YIKES!
Correct my post if I got the math wrong.
< Message edited by Marc David -- 8/30/2006 8:43:19 PM >
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RE: Beta-Alanine creates new frontier in sports perform... - 8/30/2006 9:26:06 PM
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danmirage
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From 3 to 6 grams a day in 400 to 800 mg split doses throughout the day.
6x500 to 8x750 maybe 3x1G or 6x1G?
In conventional beta-alanine supplementation. users sometimes experience a slight flushing/tingling effect with high doses (at or greater than 1.6 grams) called paraesthesia.
You would want to start with the lower dose.
Bulk it looks like 36 cents a day at the 6 gram level. 18 cents at the 3 gram level!
Naturally there are the pills and the time release...
Research so far suggest that maximal increases in carnosine happen within 4 weeks with about 6 g per day, or 40 to 60 mg per kg of body weight. After that, it appears you could cut the dose in half to maintain your elevated carnosine levels.
After 4 weeks an increase in 13% physical performance...after 10 weeks 16%...
It appears anecdotally, that if you stop supplementing, your carnosine levels will return to baseline in about 6 weeks. That would suggest taking a maintenance dose (2 to 3 g per day) to keep carnosine levels up.
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My journal:
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http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Marc David)
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RE: Beta-Alanine creates new frontier in sports perform... - 8/31/2006 11:13:29 AM
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Marc David
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My other question came from my significant other...
"These studies? Who paid for them. Many times a supplement company will pay for these."
I like the Biotest stuff but it's damn expensive and I'm not keen on buying bulk powders and making my own creations. But it seems cheaper in this case. However the bulk powders are NOT time released.
And time released was a BIG DEAL on the show if I recall.
Hence, buying the powders bulk would not be the ideal solution.
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RE: Beta-Alanine creates new frontier in sports perform... - 9/6/2006 8:39:34 AM
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danmirage
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quote:
"These studies? Who paid for them. Many times a supplement company will pay for these."
That is always a very good question, as we know that the expectations of researchers will sway the findings. What is important is that the Beta-Alanine results are being replicated by numerous non-commercial sources. More papers are being published as we speak.
Beta Alanine is not an essential per se as it is in your diet!
...if you wanted to train beyond your current threshold, then it would be a huge aid.
What is interesting is that the people who are used in research often notice a significant improvement in performance and then when the research is over and the free supplement is gone..their performance drops noticeably over 6 weeks.
quote:
And time released was a BIG DEAL on the show if I recall.
Hence, buying the powders bulk would not be the ideal solution.
Time release simply makes taking it easier to get the appropriate dose, as you have to divide the dose to avoid the skin flushing...but time release does that for you to a small extent!
If I wanted to increase my performance I would be happy with the bulk (18-36 cents a day!) and taking it with every meal at about 500-800mg per meal which is probably 1/8 teaspoon!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Marc David)
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[Deleted] - 9/6/2006 11:33:26 AM
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Deleted User
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[Deleted by Admins]
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RE: Beta-Alanine creates new frontier in sports perform... - 9/6/2006 11:44:50 AM
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danmirage
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The problem there is you have NO idea what you are getting!
There is 5 grams... but of what!!!
Beta Alanine is dose dependant for a response!
If you do not get enough...you do not see the desired response.
H+Blocker:
Proprietary Blend: 5.158g
Beta-alanine
Citrulline malate
Aspartic acid
L-Histidine
Magnesium
Natural Caffeine
Chloride
Zinc
Vitamin B6
This could have 400mg of caffeine in it and your eyeballs would be quivering and you would think it works..but instead you just drank 8 shots of espresso!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
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RE: Beta-Alanine creates new frontier in sports perform... - 9/6/2006 6:25:29 PM
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GyM RaT
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for some reason i couldnt buy iSatori CE-XL at gnc because i was under 18. the only ingredient that i didnt know of was l-histidine.
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(in reply to danmirage)
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RE: Beta-Alanine creates new frontier in sports perform... - 3/21/2007 3:17:11 PM
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Marc David
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Beta-Alanine Presentation
Dr. Jeff Stout
The Arnold Strength Summit
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RE: Beta-Alanine creates new frontier in sports perform... - 3/23/2007 4:38:26 PM
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Stillseeingreen
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Interesting stuff, this is on the market already? If so is there a place to get these time released capsules? I dont need them right now, but that could be an excellent plateu breaker.
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A healthy body is a guest chamber for the soul: a sick body is a prison.
-Francis Bacon
quote:
ORIGINAL: Yet
Usually when I get to the top of my deadlift I'll do a reverse-grip curl.
(in reply to Marc David)
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RE: Beta-Alanine creates new frontier in sports perform... - 3/23/2007 5:37:49 PM
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Stillseeingreen
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Ah it is in there, I dont know why I assumed he was linking a review.
_____________________________
A healthy body is a guest chamber for the soul: a sick body is a prison.
-Francis Bacon
quote:
ORIGINAL: Yet
Usually when I get to the top of my deadlift I'll do a reverse-grip curl.
(in reply to danmirage)
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RE: Beta-Alanine creates new frontier in sports perform... - 3/27/2007 9:17:55 PM
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Marc David
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From: Bay Area -CA
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My time relased Beta-Alanine should be here tomorrow. I'm going to supplement it with creatine.
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RE: Beta-Alanine creates new frontier in sports perform... - 4/1/2007 5:57:20 PM
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Trick2Stroke
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Good deal, I'm wanting to start a stack with creatine, NO, and the Beta-Alanine. Looking forward to it's review.
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Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle
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