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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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Disappointing 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

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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. Specifically the effects of beta-alanine which was tested in what you may call its "comfort zone", i.e. a graded exercise test on the cycle ergometer for VO2peak with lactate threshold determination, and multiple Wingate anaerobic capacity tests. And still, the overall results of the study is that there a "no consistent additive benefits of BA [beta alanine] and CRE [creatine] supplementation in recreationally active women. If you are using creatine already try adding bicarbonate as extra-cellular pH-buffer The Hazards of Acidosis Build Bigger ...
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Anserine + Carnosine Supplementation: A Capped Fountain of Cognitive Youth? Plus: Beta-Alanine + Creatine Could Be A Similarly Brainy Supplement Stack for Young & Old

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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 article and not just a diligent reader, you will also remember that carnosine acts as a cellular "stress" buffer and that this buffer, as important as it may be during intermittent high intensity exercise, is actually even more important for your neuronal health, or put simply, your brain! So, even if you haven't heard about anserine before, at least the idea that taking carnosine supplements, or maybe I should say, increasing brain carnosine levels could be a good thing for your cognitive abilities should sound vaguely familiar... and if it does not, this would be another reason to read ...
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Is Beta Alanine a Dangerous Neurotoxin? Or is the Latest Research Fearmongering Anti-Supplement Propaganda?

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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-active compound with a highly familiar name: Beta-Alanine! Maybe some of you may be remembering an earlier post of mine about the hypothetical side effects the popular ergogenic could on your heart (see " Beta Alanine Suffocates Cardiomyocytes "; read more ), but since I - or rather no scientists - has followed up on the notion that this widely used dietary supplement could turn out to be a wolf in sheep's clothing, even those of you who have read the respective post will probably have forgotten about it by now. Even researchers still...
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Histidine 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

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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 histidine, anyway. So don't worry our superior beta-alanine supplement will work even if you don't take additional histidine." Short term studies confirm this notion. It looks as if we usually have more than enough histidine to have it recombine with beta alanine and form carnosine, but long-term studies are missing and let's be honest: How likely is it that an essential amino acid is nothing but a servant to a non-essential amino acid from the 2nd row? Early results: Histidine modulates feed efficiency Actually we could have known that histidine could have ...
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