tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger21199999tag:blogger.com,1999:blog-4447249123519658347.post-53880739194125350642020-07-22T14:24:00.000+02:002020-07-22T14:38:31.549+02:00Washing Down 6g/d of Beta-Alanine not Enough to Saturate Muscle Carnosine? Beta-Alanine Research Update 07/2020
Carnosine saturation!? It may occur (if at all) only at much higher dosages / longer supplementation periods than they're currently recommended.
If you've been a faithful SuppVersity reader for the last almost 10 years, you will have noticed that my initial excitement about beta-alanine (#BA) has been fading ever since the classic meta-analysis by Hobson et el. was published in 2012. YesAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58557431402373743352019-05-20T14:50:00.001+02:002019-05-20T15:05:06.520+02:00Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests...
Reductions in muscle and especially serum taurine have indeed also been observed in humans, but the fact that they do not occur in lower dose studies and cannot be observed consistently in studies using higher dosages (6g) suggests that they shouldn't be a problem for the average BA user.
Regular SuppVersity readers will be familiar with the way(s) in which taurine (#TAU) and beta-alanineAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14568378887285742462018-09-09T13:47:00.000+02:002018-09-11T15:39:28.001+02:00Bicarbonate + Beta-Alanine Supplementation, HIT Exercise Performance and Energy Substrates in 71 Trained Cyclists
If there's one take-home message from the study at hand, it is: While both SB& BA work, it depends on the sport/exercise test if the effects will be significant.
If you've been following my articles at the SuppVersity for some time, you will know that I have covered beta-alanine and sodium bicarbonate, two of the few ergogenic supplements for which we have enough evidence to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46629574926339806882014-12-02T15:17:00.002+01:002014-12-02T15:24:18.054+01:00Disappointing Results in 28-Day Creatine + β-Alanine Study: No Performance Benefits, No Muscle Gain, No Fat Loss, No Increase in Phosphocreatine & Carnosine in 32 Women
Let's take a closer look at the study and find how it was possible that two proven ergogenics "failed".
Creatine and beta-alanine belong to the few "proven ergogenics", but according to the latest study from the University of Pittsburg, the Texas Christian University, the University of Wisconsin – La Crosse and the Texas
A&M University they are not as effective as some of us may think. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65096733641337294782014-07-23T15:01:00.000+02:002014-07-23T15:10:00.041+02:00Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer With Disappointing Real-World Benefits
No matter what this study says, I am pretty sure that the combination of bicarbonate + beta alanine would rule for Tour de France cyclists - at least during the dreaded time-trials.
In a recent study researchers from the Victoria University and the Queensland University of Technology observed that the combination of the carnonsine pre-cursor beta alanine and sodium bicarbonate will elevate theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83421597844717561462014-05-07T20:30:00.000+02:002014-05-07T20:35:34.817+02:00Anserine + Carnosine Supplementation: A Capped Fountain of Cognitive Youth? Plus: Beta-Alanine + Creatine Could Be A Similarly Brainy Supplement Stack for Young & Old
Carnosine + anserine supps could help her keep up with her grand daughter - physically and mentally!
As a SuppVersity reader you know that carnosine is the stuff you actually want to increase, when you are taking beta alanine supplements - you want the beta alanine to bind to L-histidine and from β-alanyl-L-histidine aka carnosine. If you are a student who reads and memorizes all articleAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36413227792929368852013-11-17T15:50:00.001+01:002014-07-17T08:27:42.061+02:00Beta Alanine Fails to HIIT Back: No Increased Training Effect in Response to Nine 4x4 Min HIIT Workouts W/ BA Preload, But Evidence in Favor of Chronic Supplementation
Contemporary scientific evidence suggest that you have to pick the right type of (short intense) exercise if you don't want your beta alanine supplement to end up as another "false starter" in your closet.
In the past couple of weeks beta alanine (BA) has gotten some bad press, here at the SuppVersity. While some conspiracy theorists may already have smelled a personal vendetta of a sodium Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34193746642124983462013-05-26T16:11:00.001+02:002014-07-17T08:27:42.001+02:00Is Beta Alanine a Dangerous Neurotoxin? Or is the Latest Research Fearmongering Anti-Supplement Propaganda?
Could beta alanine "tingle down" your neuronal circuits? (img health.yahoo.com)
You wouldn't be taking a dietary supplement that does not have any studies about potential side effects, would you? ... I guess, most of you will answer this question with "No, never", or "no, I wouldn't" and will thus be pretty surprised to hear that their periworkout nutrition contains an "untested", brain-activeAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79029360032812606362013-04-24T16:29:00.008+02:002014-07-17T08:27:42.791+02:00Baking Soda & Beta Alanine Synergistically Promote Upper Body Power Output by 14%. Body Part, Dosage or Subject Specificity? What's Behind the Newly Found Synergism?
Finally, beta alanine passes the baton to sodium bicarbonate ;-)
The hypothesis that the combination of an "internal" (as in inside of the cell) and an external H+ buffer would be a perfect match is unquestionably straight forward. What was yet about as straight forward were the results of a study by Ducker et al. you've read about, here at the SuppVersity on March 28, 2013: While the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16763757707495162942013-03-28T15:48:00.001+01:002014-07-17T08:27:41.773+02:00Beta Alanine Thwarts Baking Soda: Increased HIIT Sprint Performance With NaCHO3 - "Very Likely". Individual Effect of Beta Alanine - "Zero". Synergism? Negative.
Does beta alanine hamper instead of improve your sprinting performance?
Did you notice something? Yeah, there have been more news on testosterone boosters as of late than on sodium bicarbonate, here at the SuppVersity. You don't have worry though, I have not been bribed by the supplement industry. The reason that you have not heard about baking soda as of late was merely a pragmatic one: the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83271469951826254342013-03-24T15:24:00.000+01:002013-08-13T15:26:39.427+02:00Histidine As a Fat Loss Adjuvant? 6% Fat Loss Without Dietary or Exercise Intervention & More Than Half a Dozen Other Reasons Not To Ignore This Essential Amino Acid
Histidine as a fat loss adjuvant? Laughable? Not for the obese! For lean folks like her? We'll see...
If I had to guesstimate the number of fitness enthusiasts who have ever heard of histidine at all, I would say that 50% probably don't even know what it is, while the majority of the lightened ones will re-iterate what the supplement business has been preaching them "You get more than enough Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44821367829505836822013-03-14T16:23:00.000+01:002013-03-14T16:23:11.787+01:00Optimal Carnosine Loading: Taking Beta Alanine With Food Renders the Cheap Bulk Stuff more Potent Than Fancy Time-Released Preparations. Preview: Science Round-Up: Daylight Saving, Stevia Toxicity, Protein Excess & MoreSince it's Thursday my voice is back and I am already looking forward to today's SuppVersity Science Round-Up in which Carl Lenore an I are going to "attack" the following topics (tune in live at 1PM EST),
That pills can rarely compete with whole foods is something you've heard on SHR and read on the SuppVersity often, but that pills - in this case beta alanine pills - are better, when the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12470073912901466202012-10-15T17:28:00.001+02:002012-10-15T17:38:17.517+02:00Beta-Alanine Does not Make it From Bench to Pool Side: Are the Effects Too Short-Lived? Is Swimming the Wrong Sport? Or Was the Dosage of 3.2g/day Simply Too Low?
Michael Phelbs holding his record-setting 19th Olympic medal. According to the results of the latest Australian study on the real-world effects of beta alanine supplementation during the training and competitive season in elite national level swimmers the touted ergogenic is unlikely to have helped him win only one of those.
As the headline of today's SuppVersity post already suggests, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51619591943849146552011-12-07T15:35:00.001+01:002011-12-07T17:51:07.442+01:003.2g of Beta Alanine Reduce Rate of Perceived Exertion, Increase Time to Exhaustion and Ventilatory Threshold. Vegetarians, Older People and Diabetics May Benefit Most.
Image 1: If you are into running, ladies, beta alanine is for you ;-)
Those of you who make sure that they are getting their highly educative daily dose of the SuppVersity *rofl* will be aware that today's blogpost is, once again, dealing with beta alanine. Contrary to yesterday's post, which dealt with its pharmacokinetics, we are today going to have another look at what kind of real world Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81341778877926148262011-12-06T15:30:00.001+01:002011-12-07T17:41:32.558+01:00Better Sip Your Beta Alanine: Decreased Urinary Excretion from Time Released Beta-Alanine Formula.
Image 1: Tabbing or cabbing, or just washing it down with some water - what is the best way to take your beta alanine?
If you have been following the supplement scene for quite some time now, you will probably remember headlines such as "Beta Alanine, the next creatine!"... well, the hype which was deliberately fueled by the supp-companies, who realized that the price umbrella on creatine was Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37211589562331936392011-11-07T17:37:00.001+01:002011-11-07T17:42:00.502+01:00VPX Pre- & Post-Workout Nutrition Gets "Sponsored" Scientific Approval: +4% Lean Mass, -6% Body Fat, +13% Upper and +21% Lower Body Strength in 29 Days
Image 1: Supplemental double-whammy. VPX' now
"scientifically proven" pre- & postworkout products
This is one of those cases, where I cannot decide whether I should applaud VPX or just shake my head... the scientist in me says: "Hey, you know how that is - with a research grant from the government cutting edge science is impossible, especially if you want to investigate something as 'Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37192513162517404632011-07-13T14:40:00.003+02:002011-07-13T14:57:23.071+02:00Amino Acids for Super Humans, Part IV - Purported Ergogenics (1/3): Beta Alanine, The New Creatine?
Image 1: Despite its presence in meat,
fish and dairy, it is near impossible to
achieve supra-physiological and thus
ergogenic carnosine levels without
supplemental beta alanine.
Beta alanine, unlike l-alanine is one of the "beta-amino acids", indicating that it is neither essential nor proteinogenic, i.e. it is not built into proteins or used in the synthesis of major enzymes. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59424255614067567892011-07-07T05:30:00.000+02:002011-07-07T08:31:12.159+02:00Amino Acids for Super Humans. Part IV: Purported Ergogenics - Beta Alanine, Carnitine, GlutamineThis relevant for all of you - regardless of whether you can or cannot spare the time: Tune in live and listen to me @ Carl Lenore's Super Human Radio to learn that amino acids are far more than just the building blocks of the proteins of your body...
Listen live to SHR @ 12:00PM ET
Amino Acids for Super Humans. Part IV
Purported Ergogenics - Beta Alanine, Carnitine, Glutamine
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26465933610041382522011-06-30T07:43:00.003+02:002011-07-01T07:13:21.631+02:00Beta Alanine Suffocates Cardiomyocytes, Taurine Lets Them Breath Again: Taurine Regulates Mitochondrial Protein Synthesis and Protects Mitochondria Against Superoxide Generation.
Image 1: Beta alanine and taurine;
the former interferes with uptake
and reactions that involve the latter.
Having listened to the last installment of the Amino Acids for Super Humans series you are already familiar with the antagonism of the two beta-amino acids ("beta-" indicates that those are not part of the 22 proteinogenic amino acids) beta alanine and taurine. Being Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46529886396555508402010-11-13T07:25:00.000+01:002010-11-13T07:25:11.824+01:00News on the Taurine vs. Beta Alanine AntagonismThose of you who have been following the SuppVersity for some time, may remember my blogpost on the antagonism of Taurine and Beta Alanine on a cellular level and the possible detrimental effects of high dose Beta Alanine supplementation on Taurine content of muscle fibers. Now, scientists from Australia and the USA have investigated the effect of Taurine and Beta Alanine on mdx mice, which are aAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91963657564667816692010-08-10T04:10:00.014+02:002010-08-10T04:10:00.266+02:00Muscle Carnosine as a Determinant of Rowing Performance
Chemical structure of
beta alanine (HMDB v2.5)
It is no news to SuppVersity students that beta-alanine supplementation has been found to elevate exercise performance. Thus it is not the result that supplementation of 5g beta-alanine per day increased muscle carnosine content and exercise performance vs. placebo, but rather the inclusion of pre-supplementation values and respective rowing Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com