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Washing Down 6g/d of Beta-Alanine not Enough to Saturate Muscle Carnosine? Beta-Alanine Research Update 07/2020

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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. Yes, there were small benefits (2%) but only in the high(er) intensity 'long sprint' exercises... after having read the latest meta-analysis by Rezende et al. (2020), I am asking myself if this rather mediocre result could be in part due to the relatively low median dose of BA. In the studies Hobson et al. reviewed, the median amount of cumulative #BA intake was 179 g of β-alanine. Now, Rezende et al. hypothesize that "commonly used BA supplementation protocols may not come close to saturating muscle carnosine content?" Let's take a look at how a group of Brazilia...
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Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests...

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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-alanine seem to both complement and antagonize each other. Beta-alanine, in particular, has been found to deplete muscular (and other tissue) taurine stores - a problem, generations of scientists have used to study the ill health effects of taurine-deficiency. While studies have never reported clinical taurine depletion in response to beta-alanine supplements, we have to consider the possibility that ... If it works (no runs + high intensity+volume exercise) bicarbonate is the king of H+buffers: Caffeine + Bicarb Make Champions Bicarb + Asp = Muscle Magic!? NaCHO3 & Leg Days're...
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Bicarbonate + Beta-Alanine Supplementation, HIT Exercise Performance and Energy Substrates in 71 Trained Cyclists

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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 assume that they actually work, extensively in the past. You will yet also remember that the synergistic effects you'd expect to see when you combine intra- (beta alanine) and extra-cellular (sodium bicarbonate) H+ buffers didn't show in every pertinent study in the  SuppVersity  archive. Danaher, et al. (2014) , for example, found no effect of combining both during performance test with fixed intensity and volume, while  Tobias et al. (2013) , whose study tested upper body performance and didn't limit either intensity or volume, did - it almost doubled the total work th...
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Casein & Fat Oxid., Protein, BCAA, T-Booster, Omega-3, Beta-Alanine, GABA, PWO Caffeine, Rhodiola, Peppermint, Hunger, HIIT, Crossfit, Ketone Supps, ZMA & DAA

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Science Round-Up July '16 Whoo... those were ~1000 presentations and poster abstracts in the May 2016 supplement of  Medicine & Science in Sports & Exercise  and not each of them was exactly "exciting". In order to save you the trouble of going through all of them, I have picked 16 of them and put them together in a Science Round-Up  that spans from taking casein before bed and its effects on your nightly fat oxidation over the long-term (20 weeks!) performance benefits of beta-alanine and GABA's astonishing ability to boost your gains, to the insulin-boosting effects of ketones (+100%). Enjoy. There were also a few studies on periodization schemes - nothing new, though 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! Taking casein before bed won't...
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