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Pro-Hormones and Supplements
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11/06/2020 10:39 pm
Med Sci Sports Exerc. 2010 Jun;42(6):1162-73.
Role of beta-Alanine Supplementation on Muscle Carnosine and Exercise Performance.
Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr.
1Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sports, University of São Paulo, São Paulo, BRAZIL; and 2Metabolic and Body Composition Laboratory, Department of Health and Exercise Science, University of Oklahoma, Norman, OK.
Abstract
In this narrative review, we present and discuss the current knowledge available on carnosine and beta-alanine metabolism as well as the effects of beta-alanine supplementation on exercise performance. Intramuscular acidosis has been attributed to be one of the main causes of fatigue during intense exercise. Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and beta-alanine. The rate-limiting factor of carnosine synthesis is beta-alanine availability. Supplementation with beta-alanine has been shown to increase muscle carnosine content and therefore total muscle buffer capacity, with the potential to elicit improvements in physical performance during high-intensity exercise. Studies on beta-alanine supplementation and exercise performance have demonstrated improvements in performance during multiple bouts of high-intensity exercise and in single bouts of exercise lasting more than 60 s. Similarly, beta-alanine supplementation has been shown to delay the onset of neuromuscular fatigue. Although beta-alanine does not improve maximal strength or V O2max, some aspects of endurance performance, such as anaerobic threshold and time to exhaustion, can be enhanced. Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested. The symptoms, however, are transient and related to the increase in plasma concentration. They can be prevented by using controlled release capsules and smaller dosing strategies. No important side effect was related to the use of this amino acid so far. In conclusion, beta-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance
11/06/2020 10:59 pm
Hmm sounds like I should be using this. Is the tingling as bad as niacin? Anyone taking the timed release?
Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.
SBH :)
Topic starter
11/06/2020 11:28 pm
i can not imagine that it is, just avoid large doses.
11/06/2020 11:49 pm
4x 800mg caps P/D is reccomended dose; some do use 4 caps b4 training;but best to take thru day--it does give slight tingling and numbness usually in fingers and slight facial flushin;but wares off after a couple of weeks;these sides r much less than niacin;anyway slow relese flush free niacin is now avaliable.
12/06/2020 12:15 am
I know about the niacin but the article said something about slow release beta-alanine. I'll just stagger the doses tho. Kind of a pain when you can't remember shit.
Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.
SBH :)
12/06/2020 12:38 am
The Tingling is not as bad as niacin for me, just annoying.
Hmm sounds like I should be using this. Is the tingling as bad as niacin? Anyone taking the timed release?
Don't buy upgrades, ride up grades.
The body will only do what the mind allows it to do.
12/06/2020 12:54 am
I take 2 grams prior to every workout w/o any negative sides. BA and CEE kick ass when taken together.
liftsiron is a fictional character and should be taken as such.
12/06/2020 1:16 am
seems to work well for female cyclists.
And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005
12/06/2020 1:33 am
That's what I wanted to hear.
Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.
SBH :)
12/06/2020 1:49 am
on a practical basic, is the supplement worth the cost given the outcome?
And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005
12/06/2020 2:14 am
I think so, I look for sales online.
liftsiron is a fictional character and should be taken as such.
Topic starter
12/06/2020 2:34 am
try beyond a century:
Beta Alanine
$14.50
BETA-ALANINE is an amino acid. 300g powder (75-150 days) 300 grams, Code 039.0
12/06/2020 3:01 am
I never felt much improvement from it but I didn't get too scientific about it, the tingling does feel gross like a mild allergic type of feeling for me in the mouth area more than anything, niacin is a completely different feeling more whole body
12/06/2020 3:20 am
MANY!! supps are including it in the mix. i've tried both.
i tend to like the tingling, as it seems to coincide w/ the other stimulating properties kicking in. i'm not referring to the beta-a having stim properties. i should have said the "pre-exercise" supps i.e. no explode , super-pump 250, pre-race et al. that have a ton of beta in them.
whatever it takes !!
12/06/2020 3:41 am
I've heard some good things about super-pump. Have you used it?
Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.
SBH :)