Beta Alanine: The new Creatine?
Beta-alanine is an amino acid which has increased in popularuty. It has been found to be a great performance enhancer for athletes involved in a range of sports and activities. There are so many performance boosting supplements touted to be the next revolutionary thing, but few are actually backed by both solid peer reviewed research as well as strong anecdotal reports of effectiveness. Beta-alanine is an exception; when it is used daily at the correct dosages of 4g a day. When used in conjunction with Creatine Beta Alanine can greatly improve endurance, stamina and performance. Beware of supplements that claim to include Beta Alanine but have very small “fluff “doses so it can appear on the label. Beta Alanine is only effective at the doses outlined in the ‘How much’ section below. Recent research has shown that 4g per day in a split dose is the optimum amount, Mass Attack Juggernaut contains a daily serving of 4g of Beta Alanine.
How Beta-Alanine works
Anaerobic metabolism is where energy is derived without oxygen. Any Strenuous exercise where heart rate exceeds 80% of maximum can be described as Anaerobic. The end result of Anaerobic metabolism is increased levels of lactic acid, during the production of lactic acid our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles pH to drop (become more acidic).
As our muscles pH quickly drops, so does their ability to contract forcibly and maintain a high level of performance throughout your workout session. Not being able to perform and maintain forceful muscular contractions and push your body to the limit during your workout session, seriously hampers your ability to maximally overload your muscles and force new muscle and strength gains
In Summary, H+ causes your muscles pH to drop, decreasing your strength and causing you to fatigue faster.
Can Beta Alanine help?
Yes, Beta Alanine is a Carnosine booster and by boosting carnosine concentrations, with Beta-Alanine, our type 2 muscle fibres can soak up more H+ and stay in an optimal pH range. By keeping our type 2 muscle fibres in an optimal pH range, they are better able to maintain maximum strength and endurance throughout your workout session and bring on new muscle, strength and performance gains.
How much Beta-Alanine is needed to cause performance increases?
Research has shown that you can take an amount between 3.2g and 6.4g per day to significantly boost carnosine levels and improve performance. The most recent research, now using 4 to 5g a day, is showing comparable carnosine concentration and performance improvements to those using 6.4g daily. Based on the current research, we suggest 4g of Beta-Alanine a day.
How long will it take to start noticing benefits?
Performance benefits typically occur in as little as two weeks, although some individuals will notice benefits within one week. As carnosine levels increase, the benefits will follow. The most dramatic results are generally experienced within the 3-4 week range but they don’t stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on Beta-Alanine for at least three months to optimize your carnosine levels.
Immediate benefits: Many users experience intense vasodilatation/pumps from the very first dose of Beta-Alanine. Because Beta-Alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide synthase (a group of enzymes necessary for making the powerful vasodilator nitric oxide), this is an added, immediate benefit of Beta-Alanine.
Beta-Alanine side effects and safety
Other than the enhanced performance effect, there are no other side effects of supplementation with Beta-Alanine and research has also shown it to be completely safe.
Benefits of Beta-Alanine as supported by scientific studies and Research:
- Increase Muscular Strength & Power Output.
- Increases Muscle Mass
- Increase Anaerobic Endurance
- Increases Aerobic Endurance
- Delay Muscular Fatigue- Train Harder & Longer
Who can benefit from beta-alanine?
Weight lifters & Bodybuilders
- High Intensity Cross Trained Athletes, Military Personal, CrossFit competitors
- MMA Fighters and sport specific training that require both strength and endurance.
- Runners, cyclists, football players, rugby players and hockey players
- Active individuals who have reached a training plateau and are looking for something to take them to the next level.
Beta Alanine is ideally stacked with Protein, Creatine and Glutamine for maximum benefits