anybody ever heard of "beta-Alanine" A buddy of mine takes it and loves it.. he says it gives him better endurance during workout.

    any info on the product would be great

  2. Beta-Alanine: The Facts.
    December 21st, 2006

    With literally hundreds of different supplements available and so many that are based on bogus claims and ridiculous hype, it’s almost impossible to find even one that delivers results. If you’ve rummaged through the garbage of the supplement scrap heap, you know that finding any science or real-world proof is a waste of time. Beta-Alanine is the exception. Finally, a supplement that actually lives up to its claims. Beta-Alanine efficacy is backed by major university, peer-reviewed studies performed on humans, not a cell, rat or goat study upon which other products typically base claims. The science behind beta-alanine is simple, it makes sense and it works. The information on this site, was designed to be used as a beta-alanine guide and is organized in a hands-on, easy-to-follow approach manner- with no fancy biochemistry or confusing graphs.

    What is Beta-Alanine and where do we get it?

    Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. Not to be confused with regular alanine, beta- alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the building of proteins.

    The greatest natural dietary sources of beta-alanine are believed to be obtained through ingesting the beta-alanine containing dipeptides: carnosine, anserine and balenine, rather than directly ingesting beta-alanine. These dipeptides are found in protein rich foods such as chicken, beef, pork and fish. It is predominantly through ingesting the dipeptide carnosine that we ingest most of our beta-alanine, as the two other dipeptides are not found nearly as plentiful in our typical coniferous diet. However, obtaining beta-alanine through these dipeptides is not the only way, as our bodies can synthesize it in the liver from the catabolism of pyrimidine nucleotides which are broken down into uracil and thymine and then metabolized into beta-alanine and B-aminoisobutyrate. Of course, it can also be ingested through direct supplementation which is the focus of this article.

    Below is a list of the benefits from beta-alanine, supported by peer-reviewed university research, published in reputable science journals.
    Benefits of Beta-Alanine as supported by scientific studies:

    * Increase Muscular Strength & Power Output.
    * Increases Muscle Mass
    * Increase Anaerobic Endurance
    * Increases Aerobic Endurance
    * Delay Muscular Fatigue- Train Harder & Longer

    What causes our muscles to lose strength,power and endurance during intense exercise?

    When we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles’ pH to drop (become more acidic). This process is occurring whether you feel a burn or not.

    The breakdown of ATP and the subsequent rise in H+ concentrations occur in all of our energy systems but H+ buildup is most prevalent in an energy system called glycolysis, which also produces lactic acid. At physiological pH, lactic acid dissociates H+ and is the primary source of released H+ ions during exercise, causing pH to drop. It is the released H+ from lactic acid that causes muscular performance problems, not the leftover lactate ions as many incorrectly believe. While lactic acid is the primary source of released H+, it is not the only source. H+ ions are also being released at a rapid rate when you break down the high energy compound ATP during exercise. With the presence of many sources during energy production releasing H+, pH drops quickly.

    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 gains.

    In a nutshell, H+ causes your muscles pH to drop, in tern decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles and forcing NEW muscle gains

    So how can beta-alanine help us overcome this drop in pH that limits exercise performance?

    To understand how beta-alanine works to fight the drop in pH within our muscle, you must first understand how carnosine works. The reason being is, beta-alanine’s performance benefits are not direct but realized through its ability to boost the synthesis of carnosine.

    Background on carnosine:

    The Russian scientist Gulewitsch was the first to identify carnosine in 1900. Eleven years later, he would discover and identify its constituent amino acids, beta-alanine and histidine. Seven years later, Barger and Tutin and Baumann and Ingvaldsen confirmed Gulewitsch’s findings. However, it wasn’t until 1938 that the first research on carnosine and its effects on muscle buffering were published.

    Carnosine is a naturally occurring di-peptide that is found in both type 1 and type 2 muscle fibers, but is in significantly higher concentrations in type 2 fibers. Type 2 muscle fibers are primarily used in high intensity strength workouts and are most responsive to muscular growth.

    How does carnosine work?

    There are a handful of ways carnosine is thought to impact performance but its most studied function, and the focus of this article, is its role as an intracellular buffer. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise.

    Our bodies work to keep our pH in balance by utilizing various buffering systems. Buffers largely work by soaking up H+ to maintain optimal pH balance, which we need to function most effectively. As mentioned above, our muscles function best in a specific pH range. When pH drops below that range, so does muscular performance. By helping to keep us in a more optimal pH range, our muscles can continue to contract forcibly for a longer time.

    There are a handful of buffering systems that work in our bodies. Some maintain pH in extra cellular fluids (ECF) outside of the cell, while others perform their duties in intracellular fluids (ICF) inside the cell and some perform in both. Our focus in this article is on exercise performance and, as mentioned above, the primary source of H+ released during exercise is from lactic acid and ATP breakdown. Take a guess where this breakdown and release of H+ is occurring? If you guessed inside our muscles or intracellular, you would be correct. As a result, the first line of defense in absorbing the H+ is going to be the cell from intracellular buffers such as carnosine, not from extra cellular buffers.

    Aside from carnosine being just where we need it, buffering H+ inside our cells, it has additional, unique attributes that make it really shine. Carnosine is unique; in that, other natural buffering systems our bodies use are also used in many other cellular reactions aside from buffering, watering down much of their buffering abilities. However, what makes carnosine really exciting, is that by supplementing with extra beta-alanine, we can specifically and dramatically increase carnosine levels. How much, you ask?

    Researchers have shown that when supplementing with beta-alanine for just 4 weeks, we can increase our carnosine concentration by 42-65%. Longer beta-alanine studies going up to 10-12 weeks, show carnosine concentrations increased up to 80%. This is a tremendous increase in an already powerful intracellular buffer. It is this large increase in buffering capacity within our muscles that is largely responsible for the strength, lean body mass, power and muscular endurance gains that researchers are seeing from beta-alanine studies.

    Section summary:

    By boosting carnosine concentrations, with beta-alanine, our type 2 muscle fibers can soak up more H+ and stay in an optimal pH range. By keeping our type 2 muscle fibers in an optimal pH range, they are better able to maintain maximal strength and endurance throughout your workout session and bring on new muscle gains

    Frequently asked questions

    Who can benefit from beta-alanine?

    1. Individuals participating in weight training looking to gain muscle mass and increase strength.

    2. Any individual involved in athletic activities where strength,power and muscular endurance are needed

    3. Exercise enthusiasts who have reached a training plateau and are looking for a supplement to take them to the next level

    Is beta-alanine safe?

    While this is not a frequently asked question, it should be. We understand many people care most about gaining muscle, looking great and performing at their best. But safety should not be overlooked. We believe it should actually be the first question asked when considering a new supplement, even before you question efficacy.

    The answer to the safety question is a resounding YES. Studies, going up to 12 weeks of continued beta-alanine use, have looked at a large array of blood biochemical, hematological and hormonal markers and no negative changes have occurred whatsoever. While it is impossible to say beta-alanine is one hundred percent safe until longer term studies are complete, we do know that up to 12 weeks of continued beta-alanine supplementation is indeed safe.

    Why not just take carnosine instead of beta-alanine?

    When you ingest carnosine intact, most of it is broken down in the gastrointestinal (GI) tract into its constituent amino acids, beta-alanine and histidine. Some intact carnosine does escape the GI tract freely but even that amount is quickly broken down in our blood by the enzyme carnosinase. In a very short time, all the carnosine you just ingested is either eliminated or broken down into beta-alanine and histidine. These two amino acids are then taken into the muscle, where they are converted back into carnosine with the help of the enzyme carnosine synthetase.

    Unfortunately, only about 40% of the carnosine you take actually contains beta-alanine, making it an inefficient source at best. You are better off, from both efficiency and a financial standpoint, taking beta-alanine directly. You would have to take substantially more carnosine just to approach the increased concentrations of carnosine achieved by taking the scientifically recommended dose of beta-alanine. Clearly, taking beta-alanine is the superior solution to increasing carnosine levels.

    Shouldn’t I take extra histidine along with beta-alanine since histidine is a component of carnosine?

    No, as histidine is already present in high concentrations in muscle, while beta-alanine is only present only in small amounts. Researchers have determined that it is beta-alanine that drives carnosine synthesis, not histidine. Since this has been proven repeatedly in research, there is no need to supplement with extra histidine to increase carnosine levels. There are potentially some select populations like vegans, vegetarians or the elderly that may not get enough histidine in their diets and are thus deficient, which may compromise optimal carnosine levels. But, we still don’t recommend taking just extra histidine with beta-alanine. Instead, we recommend these groups and simply bump up their total protein intake which will in turn solve their possible histidine deficiency. For the majority of healthy people, only beta-alanine is needed as histidine deficiency is rare and no extra supplementation is needed to increase carnosine concentrations.

    How much Beta-Alanine is needed to cause performance increases?

    Research has shown that you can take an amount between 3.2 grams and 6.4 grams per day to significantly boost carnosine levels and improve performance. The most recent research, now using 4-5 grams a day, is showing comparable carnosine concentration and performance improvements to those using 6.4 g daily. Based off the current research, we suggest 4 grams of beta-alanine a day, with an “optional” 2 week loading phase of 6 grams a day during the first month of use.

    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.
    Recent log:

  3. the search tool would be a good resource here.... Tons of info on here about BA

  4. I did a search first and it said " sorry didn't find anything" Am I searching wrong? how do you correctly search???

  5. it works better if you put your seach in " " i think.
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  6. nothing seems to work... cant find any info on this site... bpmarty thanks for the page of info, but what I'm lookin for is actual people on this site that have experience with it

  7. what do you need to know?
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  8. I just want to know how many people tried this product, what they thought of it, the good the bad and the ugly... Does it really do what it is advetising?

    * Increase Muscular Strength & Power Output.
    * Increases Muscle Mass
    * Increase Anaerobic Endurance
    * Increases Aerobic Endurance
    * Delay Muscular Fatigue- Train Harder & Longer

  9. it may work a little different for everyone but IMO yes it does all that and is a great supplement.
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  10. Yes it works....from experience!
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons
  11. UKStrength
    UKStrength's Avatar

    Well Smeton_Yea is logging Peak Beta by Molecular Nutrition right now if you wanted to check out first-hand experiences of beta alanine:

    Smeton_Yea Logging Peak Beta

  12. Beta Alanine in my experience increases stamina and strength in later sets .. for example sometimes in my later sets it actually feels like I am gaining strength instead of losing strength. I helps maintain peak levels of strength for longer periods.
    Unremarkable is no way to go through life... Doug

  13. just google it and you'll find thousands of links with hundreds of actual feeback respnses ...

  14. Quote Originally Posted by hardknock View Post
    just google it and you'll find thousands of links with hundreds of actual feeback respnses ...
    Millions, actually!
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  15. Recently read:

    Recently hailed as the next creatine, beta-alanine is now looking more like the next in a long line of supplements to disappoint athletes after initially raising high hopes.

    Beta-alanine is the rate-limiting amino acid in the formation of carnosine, a compound that acts as an acid buffer in muscle tissue, delaying fatiguing during maximal-intensity exercise efforts. Early studies found that beta-alanine supplementation increased anaerobic capacity and muscle endurance. But the best study yet on beta-alanine supplementation--conducted by researchers at the University of Chichester, England, and published in the journal Amino Acids--has contradicted earlier findings.

    Twenty-six subjects engaged in a ten-week strength training program. Half received a daily beta-alanine supplement and half received a placebo. Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition. While the muscle carnosine composition increased significantly in the supplement group and did not change in the placebo group, there were no differences between the two groups whole body strength, isokinetic force production, muscular endurance, or body composition after the 10-week study period.

    This study also provided evidence against the notion that strength training itself increases the muscle carnosine concentration.

    courtesy of poweringmuscles.c*m - sports science section

    I personally think the jury is still out. Bottom line IMO is after 10 weeks with no diff vs placebo in all important areas im not sure it truly does anything. The science is there to support buffering action ...but real world results are the bottom line. This actually may be like creatine - try in and see if it does work for you. JMO....

  16. Quote Originally Posted by Robb1212 View Post
    I did a search first and it said " sorry didn't find anything" Am I searching wrong? how do you correctly search???
    I typed in beta alanine.

  17. Works for me. Mainly notice an increase in workload potential ie. I seem to get extra reps out of my last sets in a given movement.
    Recent log:

  18. The amount of information on Google Search is very thorough and plentiful.

  19. 1 to 2 gr. pre w/o and 1 during. from what i've read in the past, it seems to also help in the uptake of creatine, so i always mix it with my creatine mono for a pre w/o drink.

  20. hey bpmartyr, it would be helpful if you could be a little more specific.


  21. Quote Originally Posted by capnsavem View Post
    hey bpmartyr, it would be helpful if you could be a little more specific.

    Lol, will work on that.
    Recent log:

  22. Beta Alanine works, and works well.


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