Thursday, January 16, 2014

Beta-Alanine 101

In the body, beta-alanine combines with another amino acid, histidine, to form carnosine. Muscles with higher levels of carnosine are more forceful and can provide superior strength, endurance leading to greater mass gains. Studies have shown that subjects taking beta-alanine with creatine gained more muscle and lost more fat than subjects taking just creatine.

Take 2-3g with your pre-workout and post-workout shakes or split evenly with meals.

Beta-Alanine works best with a loading phase starting with about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.

Beta-Alanine works better if you take it with meals 21.05.2013
When is it worth taking beta-alanine? 25.03.2012
Creatine and beta-alanine combined improve endurance capacity 15.02.2012
How beta-alanine can extend your life expectancy 27.01.2012
Animal study: carnosine slows down tumour growth 25.01.2012
Beta-alanine improves stamina in over-sixties 23.01.2012
Slow beta-alanine: works better and without the pincushion effect 21.01.2012
Beta-Alanine helps against anxiety 26.10.2011
Beta-Alanine effective for weeks after end of course 17.10.2011
Small amount of beta-alanine also works 12.10.2011
Beta-Alanine helps wrestlers lose fat and gain muscle 16.09.2011
Live longer – take carnosine 04.08.2011
Carnosine extends lifespan in animal study 10.11.2010
Sprint a tiny bit faster and do a few more reps with beta-alanine 19.07.2010
Beta-Alanine makes interval training more effective 11.07.2010
Beta-Alanine boosts aging muscles 20.05.2009
Beta-Alanine for a faster final sprint 29.03.2009