Beta Alanine
What does this supplement "claim" to do?
Some claims that I saw based on Beta-Alanine was that it aids in preventing acid build up in muscles. On top of this, according to BodyBuilder.com, Beta-Alanine is supposed to raise the carnosine levels within the muscles. By doing this, it was said that Beta-Alanine would improve an athlete's performance if they worked at a high intensity for a moderate to short duration. According to the research I did, it was found to help with intermediate and endurance athletes (specifically 30 seconds- 10 min duration). Beta-Alanine does help with training volumes for Strength Athletes but not really the actual strength training. Beta-Alanine did not show much benefit for the PC system.
Studies: Found to increase intramuscular carnosine, strength, power, volume per training session under moderate-high intensities (8-12 reps). The intermittent: Cyclist performing the cycling test to exhaustion increased 12-16% in 4 and 10 weeks, Endurance: Helps out a lot. Meta-Analysis: best for exercises between .5-10 min, affect untrained better than trained
What does the research say about the safety and effectiveness of this supplement?
The articles I read all said that Beta-Alanine was fine as long as you were to follow recommended dosages. As for the effectiveness of the supplement, the research articles as well as the claims went hand in hand. Although, some claims stated that Beta-Alanine would have little impact on aerobic performance; whereas, the Meta-Analysis proved otherwise.
Who should utilize this supplement?
EVERYONE! Although some claims argue that Beta-Alanine should be used more for short to medium duration with a high intensity. This is due to the fact that Beta-Alanine has been proven to help improve training volume but in reality, every athlete whose doing an activity between half a minute to ten minutes will still benefit from taking Beta-Alanine. Essentially, each athlete will benefit from taking this supplement, just in different ways (i.e. Strength= increased training loads, Intermittent & Endurance: improves actual performance).
What recommended dosages?
The claims for the amount of Beta-Alanine an individual should intake were all over the place. It ranged from 800-1200 mg in one claim and 700-800 mg in another. As for studies, it was common for the experimenter to use 3.2-6.4 g of Beta-Alanine.
What are the timing details?
I only read one claim stating that there is no need for periodization or cycling of Beta-Alanine if the individual is taking Taurine with it. If the individual is not, then it is recommended to cycle every 4-9 weeks.
As for timing, it is best to take Beta-Alanine before workouts due to the fact that it is in many Pre-Workouts.
Are there any side effects, concerns, or cons?
There was one claim made about "potential risks" that could occur from taking Beta-Alanine. It stated that Beta-Alanine could lead to "Oxidative Stress", "Hyper-Beta-Alanemia", "GABA-Transaminase Deficiency". According to the research though, Paresthesia (harmless tingling/itching sensation) is the only major side effect that can occur when taking a high dosage of Beta Alanine.
Work Cited:
Some claims that I saw based on Beta-Alanine was that it aids in preventing acid build up in muscles. On top of this, according to BodyBuilder.com, Beta-Alanine is supposed to raise the carnosine levels within the muscles. By doing this, it was said that Beta-Alanine would improve an athlete's performance if they worked at a high intensity for a moderate to short duration. According to the research I did, it was found to help with intermediate and endurance athletes (specifically 30 seconds- 10 min duration). Beta-Alanine does help with training volumes for Strength Athletes but not really the actual strength training. Beta-Alanine did not show much benefit for the PC system.
Studies: Found to increase intramuscular carnosine, strength, power, volume per training session under moderate-high intensities (8-12 reps). The intermittent: Cyclist performing the cycling test to exhaustion increased 12-16% in 4 and 10 weeks, Endurance: Helps out a lot. Meta-Analysis: best for exercises between .5-10 min, affect untrained better than trained
What does the research say about the safety and effectiveness of this supplement?
The articles I read all said that Beta-Alanine was fine as long as you were to follow recommended dosages. As for the effectiveness of the supplement, the research articles as well as the claims went hand in hand. Although, some claims stated that Beta-Alanine would have little impact on aerobic performance; whereas, the Meta-Analysis proved otherwise.
Who should utilize this supplement?
EVERYONE! Although some claims argue that Beta-Alanine should be used more for short to medium duration with a high intensity. This is due to the fact that Beta-Alanine has been proven to help improve training volume but in reality, every athlete whose doing an activity between half a minute to ten minutes will still benefit from taking Beta-Alanine. Essentially, each athlete will benefit from taking this supplement, just in different ways (i.e. Strength= increased training loads, Intermittent & Endurance: improves actual performance).
What recommended dosages?
The claims for the amount of Beta-Alanine an individual should intake were all over the place. It ranged from 800-1200 mg in one claim and 700-800 mg in another. As for studies, it was common for the experimenter to use 3.2-6.4 g of Beta-Alanine.
What are the timing details?
I only read one claim stating that there is no need for periodization or cycling of Beta-Alanine if the individual is taking Taurine with it. If the individual is not, then it is recommended to cycle every 4-9 weeks.
As for timing, it is best to take Beta-Alanine before workouts due to the fact that it is in many Pre-Workouts.
Are there any side effects, concerns, or cons?
There was one claim made about "potential risks" that could occur from taking Beta-Alanine. It stated that Beta-Alanine could lead to "Oxidative Stress", "Hyper-Beta-Alanemia", "GABA-Transaminase Deficiency". According to the research though, Paresthesia (harmless tingling/itching sensation) is the only major side effect that can occur when taking a high dosage of Beta Alanine.
Work Cited:
- Kelly, V. (2018). Beta]-alanine: Performance effects, usage and side effects. British Journal of Sports Medicine, 52(5), 311. doi:http://dx.doi.org.mutex.gmu.edu/10.1136/bjsports-2017-098025
- Wilson, Jacob M,M.S., C.S.C.S., Wilson, Gabriel J,M.S., C.S.C.S., Zourdos, Michael C,M.S., C.S.C.S., Smith, Abbie E, MS,C.S.C.S., C.I.S.S.N., & Stout, Jeffery R,PhD., C.S.C.S. (2010). Beta-alanine supplementation improves aerobic and anaerobic indices of performance. Strength and Conditioning Journal, 32(1), 71-73,76-78. Retrieved from https://search-proquest-com.mutex.gmu.edu/docview/870319440?accountid=14541
- Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan,
E., Roschel, H., . . . Gualano, B. (2017). Beta]-alanine supplementation to
improve exercise capacity and performance: A systematic review and
meta-analysis. British Journal of Sports Medicine, 51(8),
658. doi:http://dx.doi.org.mutex.gmu.edu/10.1136/bjsports-2016-096396
- D. (2018, April 17). Your Expert Guide To Beta-Alanine. Retrieved from https://www.bodybuilding.com/content/your-expert-guide-to-beta-alanine.html
- Beta-alanine boosts muscle performance - Nutrition Express Articles. (n.d.). Retrieved from https://www.nutritionexpress.com/article index/sports nutrition/bodybuilding and strength/showarticle.aspx?id=1286
- H. (2018, June 20). 5 Interesting Benefits of Beta-alanine Side Effects. Retrieved from https://www.selfhacked.com/blog/beta-alanine/#Dosage
I can see how this would be very beneficial for power lifters! It does seem better for sports with shorter durations. It seems a bit alarming to see the concerns, but anything in excess is bad! It seems just a little unclear what the dosage should be. Should the lowest recommendation be the best bet?
ReplyDeleteI will admit I did not know too much about beta alanine besides the fact that it is the tingling sensation you feel when taking pre-workout. I have recently just purchased some and look forward to seeing the effects, if any at all. From reading the above though I wonder if it will benefit me at all because most of my training consists of heavy lifts with reps between 2-5.
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