What is Beta-Alanine?
Beta-alanine is a naturally occurring amino-acid in the human body that has been clinically proven to increase exercise performance and muscular endurance. Beta-Alanine is a nearly tasteless powder that easily dissolves and mixes in water. At the maximum recommended dose, a bottle of beta-alanine will last 31 days.
Beta-alanine allows the muscles to work more. This can lead to increased performance and improved body composition by allowing muscles to work at a higher volume, if you push them too. How exactly does Beta-Alanine work?
If you are familiar with intense exercise, then you are familiar with the intense “burn” that accompanies the final reps of any given exercise. This burn is from the increased muscular acidity from the burning of ATP and glucose for energy. (2) As the muscles become more acidic they lose their ability to contract, they seize up, and the exercise comes to a halt.
Beta-alanine works by allowing the muscles to work harder and longer. Scientifically speaking, beta-alanine improves the intramyocellular buffer capacity by neutralizing the muscular acidity from lactic acid and hydrogen ions (H+) built up during intense exercise.
Research has established that beta-alanine works best at enhancing explosive “fast twitch” exercise performance during high intensity training, so be ready to push the envelope if you want to see the benefits of beta-alanine. (1-3) If your exercise program is lacking, or if you train like a wimp, then beta-alanine won’t help you. How does Beta-Alanine buffer lactic acid? Is this safe?
Beta-alanine is known to increase carnosine concentrations in muscle tissue, and carnosine is known to act as a natural proton buffer in muscle tissue -- thus preventing intramyocellular acidosis. (1-3) Beta-alanine supplementation also appears to be the most efficient way to boost carnosine levels in muscle. In fact, oral supplementation of beta-alanine at 3.2 to 6.4gm/day has been shown increase carnosine concentration in human muscle tissue by 60-80%. (9,10)
There is evidence that persistent and long-term exposure to exercise may naturally increase carnosine concentrations in muscle, thus explaining why professional bodybuilders and elite level athletes maintain higher carnosine concentrations. (1) Therefore, increasing carnosine concentration in muscle tissue could be considered part of a natural adaptation or augmentation to resistance exercise. How much can Beta-Alanine improve my performance?
Here is a brief review of several human studies on beta-alanine -
In 2008, researchers examined 30 days of beta-alanine supplementation (4.8 gm per day) on resistance exercise performance in eight resistance-trained men. (4) Their resistance exercise protocol consisted of 6 sets of 12 repetitions of the squat exercise at 70% of their one-repetition maximum (1-RM) with 1.5 minutes of rest between each set.
After 4 weeks, the beta-alanine group was able to perform 22% more total repetitions.
In another study, beta-alanine was given to trained sprinters for 4 weeks (2.4-3.6 gm per day). (12) In the beta-alanine group, knee extension power was significantly increased in each of the five bouts of 30 maximal contractions, whereas, in the placebo group, only the first two bouts were improved.
In a study performed on elderly individuals aging from 55-92 years, beta-alanine was supplemented at 2.4 gm per day. (13) After 90 days, physical working capacity was increased an astounding 28.6% in the beta-alanine group, while no change was found in the placebo group. How does Beta-Alanine make Creatine & BCAA’s work better?
Yes, it appears that beta-alanine can enhance creatine’s ability to reduce body fat and build muscle in combination with resistance training. (7) Essentially, beta-alanine makes creatine work better.
This synergy was discovered by researchers in 2006, when 33 male subjects were randomly assigned to either a placebo, creatine, or creatine + beta-alanine group. After 10 weeks of weight training, the placebo group improved an average of 10lbs on bench press and squat strength, whereas both creatine and creatine + beta-alanine groups improved their average bench press by 25lbs and their squat strength by 55lbs. However, only the creatine + beta-alanine group had improvement in body composition [simultaneous muscle growth and fat reduction].
When beta-alanine was combined with BCAA’s it was found to reduce post workout muscle soreness from exercise, thus suggesting that beta-alanine and BCAA’s may have synergistic effects on enhancing muscle recovery. (8)
Note: Until further research is done, it’s unclear whether or not beta-alanine and creatine have synergistic effects on increasing muscular endurance when used together(5-6). Does Beta-Alanine have any side effects?
Beta-alanine has been shown to be safe and effective for long-term use when used at the recommended dose. (3-8)
In some individuals, beta-alanine may cause a harmless “niacin-like” skin flush where the skin may become tingly and/or red for 15-20 minutes after consumption. (11) This symptom can be eliminated by spreading out each serving throughout the day, and/or consuming a serving of beta-alanine over a 60-90 minute period. What is Creapure?
Creapure® is ultra pure German manufactured creatine monohydrate. It is known as the purest, safest and most effective creatine in the world.
Only Creapure has been established to have a safety profile in accordance with internationally accepted guidelines and standards (FDA and EU) under GLP (Good Laboratory Practice) conditions. Because other creatine manufacturers use different manufacturing processes, and therefore have different purity profiles, only Creapure has this proven safety profile. Typical analytical values for Creapure:
Creatine monohydrate: min. 99.95%
Creatinine: < 67 ppm (below the limit of detection)
Dicyandiamide (DCD): < 30 ppm
Dihydrotriazine (DHT): not detectable How does creatine work
For complete information on the performance enhancing benefits and research behind creatine monohydrate, please visit the official Creapure web site here. Why buy our Creatine?
Because we sell the highest quality creatine available, at the lowest possible price.
Cheaper creatine can be found at other “bulk nutrition” stores but it’s not Creapure, unless it says its Creapure. These cheaper generic sources of creatine contain higher levels of dangerous impurities such as creatinine, dicyandiamide, and dihydrotriazine.
Remember, if it’s not Creapure®, it’s not proven. What is IBCAA?
IBCAA’s are Instantized Branched Chain Amino Acids in a 2:1:1 ratio of L-leucine, L-isoleucine and L-valine. Unlike regular BCAA’s found at other bulk supplement stores, our Ajinopure IBCAA’s have been manufactured by Ajinomoto and are recognized as the purest, best tasting, and most water soluble BCAA’s available in the world.
Being that BCAA’s are essential amino acids, they must be supplied by dietary or supplemental sources, since the body cannot synthesize them. IBCAA’s are the perfect supplement to any beverage or protein shake. At the average recommended dose of 2 servings per day, a bottle of IBCAA will last 20 days. Why would I want to use BCAA’s?
Next week, when I begin my low carbohydrate diet for fat loss, I’ll be using 3-4 servings of BCAA’s every day. Why you ask?
Because BCAA’s help burn off body fat and preserve muscle very efficiently –especially if you are on a ketogenic or low calorie diet (also referred to as therapeutic starvation).
Essentially, starvation is when the body must feed upon itself – so it is up to you to direct the body to feed upon the fat, rather than the muscle if you want to sculpt out a chiseled physique. BCAA’s are quite possibly the most important tool for making this happen. The science is a little complex, but here is the basic idea –
1. The state of starvation can be created by either burning more calories than you consume, or consuming less calories than you burn. Either way, it’s called a calorie deficit, and you must be in a calorie deficit in order to burn off fat.
2. During a normal calorie deficit, blood glucose is used up as an energy source. When blood glucose gets too low, cortisol is released which causes the breakdown and conversion of muscle to glucose (This is bad for fat loss). (1)
3. BCAA supplementation helps prevent muscle breakdown by sparing glucose as an energy source and instead encouraging the release of ketones, which can be used as an alternative source of energy. (7)
4. Ketones are a byproduct of fat metabolism. When ketones are present, this means fat is being used as an energy source. Ketones also have the ability to prevent protein breakdown and catabolism of muscle tissue. (This is good for fat loss) (8-10)
The anti-catabolic fat loss effects of BCAA’s were clearly demonstrated in a 21-day study with a group of hikers trekking through the Peruvian Andes. (4) One group received 15gm/day of BCAA’s, while the other group received a placebo. At the end of the 21 days, the BCAA group actually gained lean muscle and lost more bodyfat than the placebo group which had a significant reduction in muscle mass and strength. The researchers noted -
“From the differences in lean body mass one may conclude that on the whole the placebo group was catabolizing, whereas the BCAA group was synthesizing muscle tissue.” Which group would you rather be in?
So there it is folks, the secret to fat loss. Encourage your body to use fat (ketones) for fuel, save the muscle from breakdown, and get ripped. Just know that if you want to get truly ripped, your calories (and preferably your carbohydrates) need to be low enough. Will IBCAA help if I’m not dieting?
If you already consume 400-500 grams of animal based protein everyday you probably won’t notice additional benefits from BCAA supplementation since you probably get plenty of BCAA’s from your dietary protein – however, most normal humans have a hard time consuming this much protein each day – and this is where BCAA’s come in to fill the gap.
Can’t find time to grill up some protein? Or don’t want consume a sugar loaded protein bar?
This would be a perfect time to slam down a quick mix of IBCAA’s.
In fact researchers found that supplementing with ~15gm/day of BCAA’s increased protein retention just as much as a 200lb individual increasing total protein from 54gm to 90gms/day. (2-3) By increasing protein retention, BCAA’s can help retain and increase theavailability of circulating amino acids and promote muscle growth through stimulation of protein synthesis. (12-20) The L-Leucine in IBCAA is especially important for this purpose as it’s been shown to have a direct effect on protein synthesis through mTOR signaling and AMPK activation. (21-24)
An additional benefit of BCAA’s was demonstrated in a study with a group of runners. The first group received a milk protein mixture with 10 grams of BCAA’s. The second group received a milk protein mixture without BCAA’s. Both groups consumed the beverage 90 minutes before the run test. In the BCAA group, testosterone stayed the same during the exercise, and increased during the recovery period, while testosterone declined in the non-BCAA group. This shows an additive effect of BCAA’s when consumed with dietary protein.
Other research has shown that BCAA’s can enhance the anabolic (muscle building) effect of insulin. (11) The effect was summarized here by Maria et al –
“We can speculate that the amino acid-mediated [BCAA] enhancement of sensitivity and responsiveness of the tissues to the actions of insulin on suppressing proteolysis may be partly related to increased binding of insulin to its receptors, as well as to associated improvements in postreceptor function”
In laymen’s terms, BCAA’s could be considered a “growth optimizer” that help drive the amino acids into muscle tissue, encourage connection of individual amino acids into proteins than constitute the structural muscle – aka protein synthesis – and support further anabolic effect by supporting post exercise testosterone levels. In summary, BCAA’s can offer the following benefits for muscle growth –
Promoting a positive protein balance
Increased muscle protein synthesis
Increase the post exercise testosterone : cortisol ratio
Increased insulin sensitivity Are BCAA’s safe?
When used at the maximum recommended 20 gm daily dose, BCAA’s have been proven to be safe for long-term supplementation. (26-27)
Forty bucks for powered berries!?” - Anonymous Customer
True, $42.95 is a decent amount of money, but how does it compare to berries from the grocery store?
I had to find out, so I headed to the local grocery store to buy some organic berry’s - Frozen Organic Strawberry’s ($4.15/283g bag)
Frozen Organic Raspberry’s ($4.55/284g bag)
Frozen Organic Blueberry’s ($4.55/227g bag)
Frozen Organic Cherry’s ($4.55/284g bag)
Organic Pomegranate ($3.99/each)
Frozen Organic Cranberry’s ($4.29/283g bag)
Then, I calculated the ratio’s of fruit found in Vitaberry® to figure how much it would cost to make a 60-serving bottle of Vitaberry with fresh or frozen fruit -
Cost of fresh/frozen organic fruit to make Vitaberry - $39.00
So really, Vitaberry is around the same price as what you’d pay at the grocery store except you don’t need to shop for berries, measure, portion and blend them. Instead, just take a scoop of Vitaberry with water, and bam, you’ve got a glass of glorious fruitiness.
And glorious it is – The fruits has been sourced from the best organic farms in the world, and freeze-dried to preserve every ounce of health promoting nutrients, and standardized to contain an impressive 2000 ORAC value for every 5gm serving. (1)
In case you’re wondering, ORAC stands for Oxygen Radical Absorbent Capacity. In laymen’s terms, the ORAC value is the total antioxidant capacity of all the phyto-constituents of a given sample. The higher the ORAC, the higher the anti-oxidant ability, and the better it can protect our DNA from damage by dangerous free-radicals that infiltrate our body every day.
According to the USDA, the average serving of fruit or vegetable has an ORAC rating of 400-500. This means that each serving of Vitaberry is equivalent to about 3-4 servings of fruits & vegetables in anti-oxidant power! So why did we choose an organic blend?
Because organic fruits (and vegetables) have a higher nutritional value, meaning they have a higher concentration of vitamins, flavonoids, polyphenols, anthocyanins, chlorogenic acid and hundreds of other health supporting plant compounds. (6) Organic also means that its GMO free, sewage free, and pesticide free. From this prospective, you really pay for what you don’t want.
To put it simply; Organic is a major factor for supporting a long lasting, disease free, and cancer free life. (2-5) How would I use Vitaberry? And when would I take it?
Vitaberry is a 100% natural nutrient loaded beverage, so it would be fine to use anytime of the day. Each serving contains only 3gm of naturally occurring sugar (15 calories), making it perfect for getting vital nutrients during a cutting or ketogenic diet where sugar and calories should be kept to a minimum. How did we accomplish this?
By fortifying Vitaberry with two natural plant extracts known as stevia and lou han guo which are naturally sweet and virtually calorie free.
Plus Vitaberry packs a deliciously powerful fruit flavor making it a great formula for mixing with bulk supplement powders, such as BCAA’s, creatine monohydrate and beta-alanine.
Vitaberry is convenient, healthy, easy to mix and it tastes like a tropical punch. It's Mother Nature’s gift to the Primordial Man. You can buy all these great Primordial Performance products here:
Remember to use the code: Sponsor10 to receive 10% off your order!