• Beta Alanine For More Than Just Endurance


      By Jim Stoppani, Ph.D Flex

      FLEX has been recommending the use of beta-alanine longer than most bodybuilding magazines have even been aware of the supplement. Over the years, the research has been building up in favor of this amino acid. The latest study shows that it helps build muscle and improve performance.

      THE STUDY Researchers from Adams State College (Alamosa, Colorado) had 22 collegiate wrestlers and 15 collegiate football players supplement with 4 grams of beta-alanine per day or a placebo for eight weeks. The scientists measured the athletes’ 300-yard shuttle time, 90-degree flexed-arm hang time and body composition before and after the eight-week trial.

      THE RESULTS The researchers reported in a 2011 issue of the Journal of Strength and Conditioning Research that the beta-alanine group improved their 300-yard shuttle time by about one full second more than the placebo group and increased their hang time by almost three full seconds. Among the wrestlers, although both groups lost bodyweight and bodyfat due to the fact that they were trying to make weight
classes, those taking the beta-
alanine gained more than one
pound of muscle, while the placebo
group lost one pound of muscle. 
Among the football players, who
 were trying to gain weight, those tak
ing beta-alanine increased muscle mass by more
 than two pounds, while those taking the placebo only gained a pound. The placebo group also gained about 1% bodyfat, while the beta-alanine group added no bodyfat—just muscle.

      THE DOSAGE To help increase muscle strength, power and endurance, as well as help you gain muscle and keep off body-fat, take 2–3 g of beta-alanine with your pre- and postworkout shakes on workout days. And go with 2–3 g with your morning protein shake on rest days.

      REFERENCE: B.D. Kern and T.L. Robinson, “Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players,” Journal of Strength and Conditioning Research, 25(7):1804–1815, 2011.

      Source: http://www.flexonline.com/nutrition/...bigger-muscles
      Comments 6 Comments
      1. DJBeanPole's Avatar
        DJBeanPole -
        3g of BA at once will have you feeling like your about to jump out of your skin! I'd recommend splitting that dosage up over the day to lessen the effects of the tingles... unless you are like me and actually prefer them.
      1. nemix's Avatar
        nemix -
        Usually when I take it on an empty stomach ill get the tingles but after I've eaten a meal, 2-3 grams doesn't make me feel much
      1. HardCore1's Avatar
        HardCore1 -
        The tingles go away after about a month or really they just don't last as long. I started using BA about 7 year ago from Red Dragon. Still a huge fan!
      1. Quadzilla99's Avatar
        Quadzilla99 -
        Hmmm...wrestlers and football players workouts are nowhere near what the average bodybuilder does and it hasn't shown any benefits in terms of lbm in studies of weight trainers. Weird. Maybe it made the grueling workouts less taxing and improved recovery
      1. Daycrawler's Avatar
        Daycrawler -
        23g???
      1. bigbb123's Avatar
        bigbb123 -
        Originally Posted by Daycrawler View Post
        23g???
        Think he meant 2-3 grams. 23 grams would make me want to commit suicide from the tingles

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