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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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2.5 mg Nicotine = Ergogenic - 18-21% Increase in Power in Crossover Study | Plus: Are Health or Addiction an Issue?

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While cigarettes are neither effective performance enhancers nor safe, nicotine, one of their key ingredients, may be the effective ergogenic aid with a reasonable sides/effects ratio you have been looking for... well, that's at least what the recently published 1st RCT with reliability test and crossover protocol seems to suggest. Yes, nicotine is the main (psycho-)active ingredient in cigarette smoke. It is, however, - and we tend to forget that in the debate about (ab-)using nicotine as a "supplement" - only one out of many "ingredients" of cigarette smoke; ingredients that ruin the health of our lungs and promote the risk of lung and other cancers. It would be haphazard, though, to exonerate nicotine completely, as there is "a direct contribution of nicotine to cancer onset and growth" ( Grando 2017 ). The research on the interaction of individual genetic susceptibility and nicotines ability to activate "nicotinic acetylcholine receptors...
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400 mg ATP Supplementation Acutely Ergogenic - Gymrats' Max. Leg Workout Volume/Rep Number Increases by 24%

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Needless to say that the study at hand cannot prove that, but it is logical to assume that similar increases in training volume would be observed for full squats and other lower body exercises. Moreover, Jordan et al. (2004) have observed significant improvements in all-out (1RM) bench press performance many of you would certainly appreciate. There's little doubt that well-stocked ATP stores are essential for maximal exercise performance. Adenosine-5’-triphosphate (ATP) is, after all, the primary source of energy for muscle cells. Still, scientists have long assumed that the provision of exogenous ATP (orally) wouldn't trigger measurable performance increases because it (a) wouldn't even make it to the muscle but is metabolized before and/or (b) is rapidly resynthesized during exercise training, anyway. As de Freitas et al. (2017) point out in their latest paper, "the first study to evaluate the effects of oral ATP administration was performed by Jordan et al. in...
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Capsaicin - 'Hot' New Ergogenic With Profound Metabolic and Health Benefits!? Recent Study + Older Data Reviewed

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Red peppers - too hot for you? CH-19 Sweet is non-pungent pepper w/ similar metabolic effects ( Ohnuki 2001a ) You will probably have encountered capsaicin in one or another kitchen-sink supplement in the past. Probably without knowing if and how much it contributed to the fat loss and/or performance effects of said product. I promise: After reading this extended review of a recent study by de Freitas, Cholewa, Freire et al. (2017) your perspective on this "ah, it also contains ... wtf" ingredient may change significantly. Why's that? Well, next to previously cited, latest and greatest research on the ergogenic effects  of capsaicin, there's also a bunch of quite exciting papers on its ability to help you lose body fat  and promote your metabolic and overall health . Learn more about alleged and true fat burner at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? DMAA (Jack3D) - The Good, the Bad & the Evil How 'Harmless' are T...
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