ATTN WORLD: Why does ANYONE still take BETA ALANINE?
- 04-28-2008, 06:47 AM
ATTN WORLD: Why does ANYONE still take BETA ALANINE?
Alright gentlemen, I'm playing devil's advocate again...
Beta alanine, IMHO the most hyped supplement lately, does not do jack according to this (particularly well performed) clinical study:
STUDY: The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
ABSTRACT: 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].
LINK: Click Here
...SO WHY DOES ANYONE STILL TAKE THIS???
- 04-28-2008, 07:13 AM
I definitely notice a difference when I supplement with beta alanine. Greater strength and less fatigue. All the "science" I need.
- 04-28-2008, 07:15 AM
04-28-2008, 07:17 AM
I don't take it.
04-28-2008, 07:45 AM
aen, has compiled a huge amount of research on benefits of ba.
04-28-2008, 07:49 AM
Its cheap and effective and makes me feel all warm inside. Better then most supps marketed lately.
04-28-2008, 07:54 AM
Whether or not it is over hyped is personal opinion, not scientific fact. I personally like BA
04-28-2008, 07:57 AM
The discussion is quite well written, where they compare the previous studies. One thing they bring up is that the rest intervals were long (2-5mins) which may not have been the case in previous studies which may have allowed the buffering ability to have a greater effect (They word it much better, PM me if you want to read the full study)
I'm cycling off Creatine and BA at the moment, so I'll look for any changes but I believe BA does help me get a few more reps out.
PS just incase you missed it and some BA loved goes haywire lol
04-28-2008, 08:01 AM
It was done on a small group of undergrads. It investigated the effects of the supplement on body composition and peformance with an unmentioned training protocol. How is this a particularly well-performed study? It sounds like there were a lot of loopholes created due to a lack of funding.
04-28-2008, 08:03 AM
04-28-2008, 08:06 AM
04-28-2008, 08:07 AM
That burning feeling you get when you run a sprint, that's lactic acid. After a few short minutes of rest, the acid will clear, and you're good to go again. In the event the acidic part of it is buffered, it can be better utilized to for energy.
04-28-2008, 08:11 AM
04-28-2008, 08:13 AM
Muscle Pharm Rep
04-28-2008, 08:14 AM
look how long it took the scientific community to recognize the benifits of creatine on strength and muscle growth. people continued to use creatine over the years not because of scientific studies, but because it worked.
04-28-2008, 08:23 AM
Ah good points all around. Giving out all the rep love I can
04-28-2008, 08:25 AM
04-28-2008, 08:28 AM
What other supplement makes you feel like a crackhead?? It gets my vote
04-28-2008, 08:28 AM
04-28-2008, 08:42 AM
04-28-2008, 09:40 AM
I use it more for the anti-aging aspects than for training per se. I noticed only a small increase in strength from it.
04-28-2008, 12:30 PM
04-28-2008, 12:38 PM
this study means nothing...too many loopholes...ive read studies stating creatine is a useless supplement as well...with no significant increases in body mass and/or strength...and we all know that creatine works...one study means nothing...u kinda have to average ALL the studies on BA...like 1 says useless and 10 say great...then obviously ill go with the majority...
04-28-2008, 12:45 PM
- 5'10" 205 lbs.
- Join Date
- Jun 2007
- Rep Power
you also leave out that it was all vietnamese men as well. There are quite possibly racial differences too. keep in mind that asian men don't see any estrogen level change with the consumption of soy, but caucasians do.... so the small racial group alone leaves a big question mark as to its validity to other racial groups
This space for rent
Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
04-28-2008, 12:50 PM
I have never used it, but will be shortly running the version by AMS. I have only heard really good things by those that used it
Controlled Labs Head Board Rep
adam @ ControlledLabs.com
CONTROLLED LABS products are produced in a GMP for Sport certified facility
04-28-2008, 01:22 PM
04-28-2008, 01:49 PM
04-28-2008, 02:03 PM
These guys may have been eating rice and soy beans for 10 weeks.
04-28-2008, 04:58 PM
Why do I still take Beta-Alanine?
Real answer: because I bought the powder in bulk and will continue to use it until it's done.
Plus there are lots of ppl that swear by it. In fact, this is the first I've heard of anything against taking it.
04-28-2008, 05:16 PM
04-28-2008, 05:25 PM
I'm still kind of wondering this question as well. The only place I really see Beta-Alanine in good use is for swimmers or long distance runners. I've tried it a couple times for 1-2 month intervals. I didn't really notice any strength gains at all, but did have a slightly noticeable increase in endurance. My muscles just weren't quite as tired after a workout as without the Beta-Alanine. This isn't something I'm looking for in a supplement, so I'm not using it anymore and don't plan on using it again in the future.
04-28-2008, 07:15 PM
Actually just read in Muscle Dvelopment, another study from the College of New Jersey researched BA. "Produced greater training volumes during weight training and had reduced feelings in fatigue."
04-28-2008, 07:44 PM
04-28-2008, 07:49 PM
Honestly... There is no way marginal benefits are worth the horribke skin crawling feeling. I have a ton of it here that i refused to use LONG before all of this came up because of the taste...
BA, Citruline malate, all of these products never pan out...
Only one I will stand behind is Coleus - thats gold
04-28-2008, 07:55 PM
04-28-2008, 08:39 PM
04-28-2008, 08:44 PM
04-28-2008, 09:15 PM
04-28-2008, 09:17 PM
04-28-2008, 09:22 PM
I heard it reduces over time, too.
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