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 have synergistic effects on enhancing muscle recovery.(8) Making them best rated post workout supplements.
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).
