[DeerDeer]

Amino Acids. 2008 Jan 4 [Epub ahead of print] Links
The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.

Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA.
University of Chichester, College Lane, Chichester, West Sussex, PO19 6PE, UK, i.kendrick@chi.ac.uk.

Carnosine (Carn) occurs in high concentrations in skeletal muscle is a potent physico-chemical buffer of H(+) over the physiological range. Recent research has demonstrated that 6.4 g.day(-1) of beta-alanine (beta-ala) can significantly increase skeletal muscle Carn concentrations (M-[Carn]) whilst the resultant change in buffering capacity has been shown to be paralleled by significant improvements in anaerobic and aerobic measures of exercise performance. Muscle carnosine increase has also been linked to increased work done during resistance training. Prior research has suggested that strength training may also increase M-[Carn] although this is disputed by other studies. The aim of this investigation is to assess the effect of 10 weeks resistance training on M-[Carn], and, secondly, to investigate if increased M-[Carn] brought about through beta-ala supplementation had a positive effect on training responses. Twenty-six Vietnamese sports science students completed the study. The subjects completed a 10-week resistance-training program whilst consuming 6.4 g.day(-1) of beta-ala (beta-ALG) or a matched dose of a placebo (PLG). Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition. beta-Alanine supplemented subjects increased M-[Carn] by 12.81 +/- 7.97 mmol.kg(-1) dry muscle whilst there was no change in PLG subjects. There was no significant effect of beta-ala supplementation on any of the exercise parameters measured, mass or % body fat. In conclusion, 10 weeks of resistance training alone did not change M-[Carn].

Appl Physiol. 2007 Nov;103(5):1736-43. Epub 2007 Aug 9. Links
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E.
Dept. of Movement and Sport Sciences, Ghent Univ., Watersportlaan 2, B-9000 Ghent, Belgium. Wim.derave@ugent.be

Carnosine (beta-alanyl-l-histidine) is present in high concentrations in human skeletal muscle. The ingestion of beta-alanine, the rate-limiting precursor of carnosine, has been shown to elevate the muscle carnosine content. We aimed to investigate, using proton magnetic resonance spectroscopy (proton MRS), whether oral supplementation with beta-alanine during 4 wk would elevate the calf muscle carnosine content and affect exercise performance in 400-m sprint-trained competitive athletes. Fifteen male athletes participated in a placebo-controlled, double-blind study and were supplemented orally for 4 wk with either 4.8 g/day beta-alanine or placebo. Muscle carnosine concentration was quantified in soleus and gastrocnemius by proton MRS. Performance was evaluated by isokinetic testing during five bouts of 30 maximal voluntary knee extensions, by endurance during isometric contraction at 45% maximal voluntary contraction, and by the indoor 400-m running time. beta-Alanine supplementation significantly increased the carnosine content in both the soleus (+47%) and gastrocnemius (+37%). In placebo, carnosine remained stable in soleus, while a small and significant increase of +16% occurred in gastrocnemius. Dynamic knee extension torque during the fourth and fifth bout was significantly improved with beta-alanine but not with placebo. Isometric endurance and 400-m race time were not affected by treatment. In conclusion, 1) proton MRS can be used to noninvasively quantify human muscle carnosine content; 2) muscle carnosine is increased by oral beta-alanine supplementation in sprint-trained athletes; 3) carnosine loading slightly but significantly attenuated fatigue in repeated bouts of exhaustive dynamic contractions; and 4) the increase in muscle carnosine did not improve isometric endurance or 400-m race time.

So it attenuates fatigue but doesn't really do anything for strength or endurance. I guess in specific isolated settings (ie in a study) it has it's benefits. Overrated as a supp in my opinion. I tried 6 grams daily for 3 weeks and have ZERO positive effects by any measures whatsoever.

Still not convincing me that 4.8 or 6.4 grams - which are (for the most part in beta-alanine supplements) WELL underdosed are superior in any way to creatine for strength and positive increases in endurance and size.

THis is after reading the studies and other references for specific manufacturers of the products.

[goslamacamel]

Originally Posted by DeerDeer

Amino Acids. 2008 Jan 4 [Epub ahead of print] Links
The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.

Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA.
University of Chichester, College Lane, Chichester, West Sussex, PO19 6PE, UK, i.kendrick@chi.ac.uk.

Carnosine (Carn) occurs in high concentrations in skeletal muscle is a potent physico-chemical buffer of H(+) over the physiological range. Recent research has demonstrated that 6.4 g.day(-1) of beta-alanine (beta-ala) can significantly increase skeletal muscle Carn concentrations (M-[Carn]) whilst the resultant change in buffering capacity has been shown to be paralleled by significant improvements in anaerobic and aerobic measures of exercise performance. Muscle carnosine increase has also been linked to increased work done during resistance training. Prior research has suggested that strength training may also increase M-[Carn] although this is disputed by other studies. The aim of this investigation is to assess the effect of 10 weeks resistance training on M-[Carn], and, secondly, to investigate if increased M-[Carn] brought about through beta-ala supplementation had a positive effect on training responses. Twenty-six Vietnamese sports science students completed the study. The subjects completed a 10-week resistance-training program whilst consuming 6.4 g.day(-1) of beta-ala (beta-ALG) or a matched dose of a placebo (PLG). Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition. beta-Alanine supplemented subjects increased M-[Carn] by 12.81 +/- 7.97 mmol.kg(-1) dry muscle whilst there was no change in PLG subjects. There was no significant effect of beta-ala supplementation on any of the exercise parameters measured, mass or % body fat. In conclusion, 10 weeks of resistance training alone did not change M-[Carn].

Appl Physiol. 2007 Nov;103(5):1736-43. Epub 2007 Aug 9. Links
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E.
Dept. of Movement and Sport Sciences, Ghent Univ., Watersportlaan 2, B-9000 Ghent, Belgium. Wim.derave@ugent.be

Carnosine (beta-alanyl-l-histidine) is present in high concentrations in human skeletal muscle. The ingestion of beta-alanine, the rate-limiting precursor of carnosine, has been shown to elevate the muscle carnosine content. We aimed to investigate, using proton magnetic resonance spectroscopy (proton MRS), whether oral supplementation with beta-alanine during 4 wk would elevate the calf muscle carnosine content and affect exercise performance in 400-m sprint-trained competitive athletes. Fifteen male athletes participated in a placebo-controlled, double-blind study and were supplemented orally for 4 wk with either 4.8 g/day beta-alanine or placebo. Muscle carnosine concentration was quantified in soleus and gastrocnemius by proton MRS. Performance was evaluated by isokinetic testing during five bouts of 30 maximal voluntary knee extensions, by endurance during isometric contraction at 45% maximal voluntary contraction, and by the indoor 400-m running time. beta-Alanine supplementation significantly increased the carnosine content in both the soleus (+47%) and gastrocnemius (+37%). In placebo, carnosine remained stable in soleus, while a small and significant increase of +16% occurred in gastrocnemius. Dynamic knee extension torque during the fourth and fifth bout was significantly improved with beta-alanine but not with placebo. Isometric endurance and 400-m race time were not affected by treatment. In conclusion, 1) proton MRS can be used to noninvasively quantify human muscle carnosine content; 2) muscle carnosine is increased by oral beta-alanine supplementation in sprint-trained athletes; 3) carnosine loading slightly but significantly attenuated fatigue in repeated bouts of exhaustive dynamic contractions; and 4) the increase in muscle carnosine did not improve isometric endurance or 400-m race time.

So it attenuates fatigue but doesn't really do anything for strength or endurance. I guess in specific isolated settings (ie in a study) it has it's benefits. Overrated as a supp in my opinion. I tried 6 grams daily for 3 weeks and have ZERO positive effects by any measures whatsoever.

Still not convincing me that 4.8 or 6.4 grams - which are (for the most part in beta-alanine supplements) WELL underdosed are superior in any way to creatine for strength and positive increases in endurance and size.

THis is after reading the studies and other references for specific manufacturers of the products.

I combine beta-alanine and creatine mono for pre and post-workout. I can't say 100% whether BA had a positive impact on strength, but it makes it much easier to maintain high intensity without wanting to just give up. I used to take just creatine mono, and it seems like I put on muscle/water weight much more easily with the combination than without the BA.

I never understood why a lactic acid buffer would increase strength in the first place, always thought it would just prolong endurance.

[OCCFan023]

Theres large amounts of studies and trials with beta alanine out there. I personally find I notice very beneficial aspects from it both from a lifting perspective and overall athletic standpoint. From my experience I noted increased aerobic endurance as well as anaerobic increases within the first 6 weeks (6 grams a day around workouts.) I have yet to try it in combo with Creatine Mono but have high hopes.

IMO although it may be becoming a somehwat hyped supplement, it does what it says it can in myself and I know many others on here felt similar responses. I am not questioning if it worked for you (because not everything will) but I wouldn't classify it as over rated based on that.



My personal favorite write up/info on BA:
TESTOSTERONE NATION

[Hurleyboy05]

Oooo... If Zombie were here he'd be raising all kinds of hell. He eats that stuff like candy.

[bolt10]

wow one study says it doesn't work

there are plenty out there documenting the effectiveness of BA and OCC hit that perfectly and some may not respond to it but not everything works to full effect for every1...

and dude 3 weeks?? did you read any of the literature stating that it takes time to rise your carnosine levels? I hardly notice anything(other than pumps and recovery) until about 4-6 weeks in. At that point workouts increase pretty incredibly for endurance and strength

[nunes]

Originally Posted by DeerDeer

Amino Acids. 2008 Jan 4 [Epub ahead of print] Links
The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.

Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA.
University of Chichester, College Lane, Chichester, West Sussex, PO19 6PE, UK, i.kendrick@chi.ac.uk.

Carnosine (Carn) occurs in high concentrations in skeletal muscle is a potent physico-chemical buffer of H(+) over the physiological range. Recent research has demonstrated that 6.4 g.day(-1) of beta-alanine (beta-ala) can significantly increase skeletal muscle Carn concentrations (M-[Carn]) whilst the resultant change in buffering capacity has been shown to be paralleled by significant improvements in anaerobic and aerobic measures of exercise performance. Muscle carnosine increase has also been linked to increased work done during resistance training. Prior research has suggested that strength training may also increase M-[Carn] although this is disputed by other studies. The aim of this investigation is to assess the effect of 10 weeks resistance training on M-[Carn], and, secondly, to investigate if increased M-[Carn] brought about through beta-ala supplementation had a positive effect on training responses. Twenty-six Vietnamese sports science students completed the study. The subjects completed a 10-week resistance-training program whilst consuming 6.4 g.day(-1) of beta-ala (beta-ALG) or a matched dose of a placebo (PLG). Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition. beta-Alanine supplemented subjects increased M-[Carn] by 12.81 +/- 7.97 mmol.kg(-1) dry muscle whilst there was no change in PLG subjects. There was no significant effect of beta-ala supplementation on any of the exercise parameters measured, mass or % body fat. In conclusion, 10 weeks of resistance training alone did not change M-[Carn].

Appl Physiol. 2007 Nov;103(5):1736-43. Epub 2007 Aug 9. Links
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E.
Dept. of Movement and Sport Sciences, Ghent Univ., Watersportlaan 2, B-9000 Ghent, Belgium. Wim.derave@ugent.be

Carnosine (beta-alanyl-l-histidine) is present in high concentrations in human skeletal muscle. The ingestion of beta-alanine, the rate-limiting precursor of carnosine, has been shown to elevate the muscle carnosine content. We aimed to investigate, using proton magnetic resonance spectroscopy (proton MRS), whether oral supplementation with beta-alanine during 4 wk would elevate the calf muscle carnosine content and affect exercise performance in 400-m sprint-trained competitive athletes. Fifteen male athletes participated in a placebo-controlled, double-blind study and were supplemented orally for 4 wk with either 4.8 g/day beta-alanine or placebo. Muscle carnosine concentration was quantified in soleus and gastrocnemius by proton MRS. Performance was evaluated by isokinetic testing during five bouts of 30 maximal voluntary knee extensions, by endurance during isometric contraction at 45% maximal voluntary contraction, and by the indoor 400-m running time. beta-Alanine supplementation significantly increased the carnosine content in both the soleus (+47%) and gastrocnemius (+37%). In placebo, carnosine remained stable in soleus, while a small and significant increase of +16% occurred in gastrocnemius. Dynamic knee extension torque during the fourth and fifth bout was significantly improved with beta-alanine but not with placebo. Isometric endurance and 400-m race time were not affected by treatment. In conclusion, 1) proton MRS can be used to noninvasively quantify human muscle carnosine content; 2) muscle carnosine is increased by oral beta-alanine supplementation in sprint-trained athletes; 3) carnosine loading slightly but significantly attenuated fatigue in repeated bouts of exhaustive dynamic contractions; and 4) the increase in muscle carnosine did not improve isometric endurance or 400-m race time.

So it attenuates fatigue but doesn't really do anything for strength or endurance. I guess in specific isolated settings (ie in a study) it has it's benefits. Overrated as a supp in my opinion. I tried 6 grams daily for 3 weeks and have ZERO positive effects by any measures whatsoever.

Still not convincing me that 4.8 or 6.4 grams - which are (for the most part in beta-alanine supplements) WELL underdosed are superior in any way to creatine for strength and positive increases in endurance and size.

THis is after reading the studies and other references for specific manufacturers of the products.

I dont have doubts that ba its very overrated, I also posted(on bb.com) some studies that said that supplementing with ba its useless for bodybuilders that have a correct nutrition and I almost got banned from bb.com(I`m exaggerating but a lot of people was against me just for posting the studies).
What I personally think its that there's a lot of hype from supplement companies to sell this "new" supplement just like it was with zma and tribulus(the latest studies show that this babies don't work as they told us)

[bolt10]

Originally Posted by nunes

I dont have doubts that ba its very overrated, I also posted(on bb.com) some studies that said that supplementing with ba its useless for bodybuilders that have a correct nutrition and I almost got banned from bb.com(I`m exaggerating but a lot of people was against me just for posting the studies).
What I personally think its that there's a lot of hype from supplement companies to sell this "new" supplement just like it was with zma and tribulus(the latest studies show that this babies don't work as they told us)

You do realize that there is plenty of evidence it does work? I can maybe see that some companies are hyping it but BA has been around for some time now already its just now that EVERYONE is trying to get in on it bc it is effective.

[nunes]

Originally Posted by bolt10

You do realize that there is plenty of evidence it does work? I can maybe see that some companies are hyping it but BA has been around for some time now already its just now that EVERYONE is trying to get in on it bc it is effective.

no offense but I see that you`re a company rep and I`m sorry for seeing your posts with some skepticism but what I see nowadays its studies that show that it works and others that show the contrary so people believe who they want...
In my case when I tried for 2 months I haven't seen that it Worth the money so I`ll never buy BA solo supps again .
So my advise here is try it and see for yourself...

[Indiana Jones]

Take BA for a couple months and then get off of it, you'll see how "overrated" it is for yourself.

[bolt10]

Originally Posted by nunes

no offense but I see that you`re a company rep and I`m sorry for seeing your posts with some skepticism but what I see nowadays its studies that show that it works and others that show the contrary so people believe who they want...
In my case when I tried for 2 months I haven't seen that it Worth the money so I`ll never buy BA solo supps again .
So my advise here is try it and see for yourself...

Ok i can feel you on that. First, just because it doesn't work for you doesn't mean it doesn't work. Plenty of people feel creatine mono doesn't work and there is plenty of literature to say it does. Second, if you look at my post history you will see i only recently have been a rep but i loved BA before repping for Nimbus. I understand the skepticism though and i think more people need to be skeptical of what people say.

[nunes]

Originally Posted by Indiana Jones

Take BA for a couple months and then get off of it, you'll see how "overrated" it is for yourself.

have you read my last post????

[bolt10]

Originally Posted by nunes

have you read my last post????

I think he was referring to the OP.