Get_Swole
MuscleChemistry Registered Member
Dont know if any body here has ran it or not but im seriously thinking about getting some. Its been out for quite a while now and i havent really read much on it. I know alot of people on another board that run it and love it. Looks like paired with creatine its a great combo.
Supplement Superstar
Beta Alanine — The Research Keeps Comin'!
by Dr. Jeffrey R. Stout, PhD
Over the years I've studied dozens of supplements and ergogenic aids, most notable among them creatine, and when something new comes along, I find myself asking the same questions:
• Does it occur naturally in the body or in foods?
• When taken orally, does the body use it to its advantage, or does it combat it?
• When exerting its effects, what physiological processes occur?
• Do I want to use it?
If I can answer these questions simply and positively, I'm off to a good start.
Most of you know I've been shouting about the benefits of beta-alanine for a while now, but a whole bunch of exciting new research has recently been completed.
But before I show you the cool new stuff, let's take another look at how beta-alanine works. It's a non-essential amino acid found naturally in both the body and in foods such as chicken. When taken orally, it exerts the types of effects that excite scientists and make bodybuilders drool.
Actually, it makes anyone who takes his or her workouts seriously start to drool — anyone who wants to be bigger, more cut, faster, or stronger that is!
Let's Review How Beta-Alanine Works
When beta-alanine enters the muscle cell, it becomes what we call the "rate limiting substrate" to carnosine synthesis. By rate limiting, we mean that without beta-alanine, carnosine does not get produced.
So why is carnosine so important? Carnosine is a dipeptide found mainly in fast-twitch muscles whose primary function, as far as you and I are concerned, is buffering hydrogen ions (H+).
Buffer H+, and you prevent pH levels in muscle from dropping to low levels (more acidic). Low acidity creates that "burn" in your muscles, causing fatigue and forcing you to muscular failure (also known as the end of your set). In a more acidic environment ATP is less effective and the release of calcium, a key component to muscle contraction, is hindered substantially.
With higher carnosine levels in muscle, however, you can prevent the drop in pH. With H+ buffered, you continue to squeeze out reps, prolong a high intensity run, or you simply lift heavier weights for more reps.
So why not just double up on the carnosine? First of all, carnosine is not absorbed effectively in humans. When ingested and digested, only a small amount remains intact, but that in itself creates problems. The intact carnosine is hydrolyzed into histidine and beta-alanine, which is then taken up by skeletal muscle and synthesized back into carnosine.
Because of the initial hydrolysis, the ingested carnosine does not remain intact when taken up into muscle. The only value you gain by ingesting carnosine is the beta-alanine that's formed, since it's the beta-alanine that can "remake" carnosine in muscle. As such, it makes a whole lot more sense to take your beta-alanine straight!
In 1992 Dr. Roger Harris conducted a breakthrough study on creatine supplementation. He showed that you can take creatine monohydrate orally and it will find its way into your muscles.
Harris is at it again, this time with beta-alanine. He showed that you can take it orally and boost your muscles' carnosine synthesis by 64%.
The researchers compared this to an actual "infusion" of intact L-carnosine and found that taking beta-alanine was just as effective! In other words, adding intact carnosine adds no further increase than what beta-alanine can give you alone.
What about histidine? They also confirmed that an infusion has no effect on carnosine synthesis. It's strictly the availability of beta-alanine that determines the amount of muscle carnosine synthesis.
Recently, scientists have demonstrated that high intensity- high volume training can significantly increase muscle carnosine concentrations in untrained subjects. In 2004, Dr. Suzuki and colleagues discovered a strong relationship between carnosine concentrations in muscle and high intensity exercise performance — the more carnosine you have in your muscle, the more you can lift, run, or bike.
But here's what's really interesting: Dr. Harris and colleagues discovered that for highly trained athletes, carnosine levels only increase with beta-alanine supplementation, not with additional training.
In other words, if you work out, your carnosine levels will eventually plateau, and they aren't going to get any higher with more training. They can only be increased with beta-alanine supplementation.
How Well Does it Work? (Show Me The Science!!)
Now that we know it's much more effective physiologically (and financially) to take beta-alanine instead of carnosine, let's take a look at some studies. First, we need to know if beta-alanine supplementation can really increase carnosine levels, and if so, how effectively and how fast.
Harris speculates that at normal levels, carnosine contributes to roughly 20% of the buffering capacity in muscle. He believes if you can double carnosine levels with beta-alanine supplementation, you also double your muscles' buffering capacity.
The Harris study I mentioned above reported an impressive 64% rise in muscle carnosine levels. This occurred after just four weeks of supplementing 4 to 6 grams per day of beta-alanine.
After ten weeks, however, carnosine levels had risen 80%. (Similar to creatine, beta-alanine takes a little time to build up in muscle.) Interestingly, the sharp rise in carnosine levels was present across all muscle fiber types - Type I, IIa, and IIb (slow and fast twitch). This would lend further credibility to the belief that beta-alanine can benefit all types of athletes, regardless of their mode or intensity of exercise.
Another study, by Dr. Hill and colleagues, examined the effect of beta-alanine supplementation on muscle carnosine levels and exercise performance in untrained men. In double-blind fashion, twenty male subjects (19-31years) supplemented either 4.0g beta-alanine or a sugar placebo for the first week, then up to 6.4g for an additional nine weeks.
By week four, mean carnosine levels increased by 58%. Six weeks later, they rose another 15%. As for performance, the researchers also recorded a 16% increase in total work capacity during cycle ergometry.
New Data, Recently Published !!!
Beta-Alanine vs. Creatine
My colleagues and I recently examined the effects of beta-alanine and/or creatine supplementation on physical working capacity at fatigue threshold (PWCFT) in untrained young men. The male subjects (19 — 30 years) consumed either:
1) 1.6g of beta-alanine 4 times per day for 6 days, then 3.2 grams per day for 22 days.
2) 5g creatine monohydrate 4 times per day for 6 days, then 10 grams per day for 22 days.
3) Beta-alanine and creatine Combo.
4) Placebo (maltodextrin).
The results revealed a 28.8%, 11.3%, and 11.0% increase in PWCFT for the beta-alanine, creatine, and the combo, respectively. Very Impressive! Beta-Alanine increased PWCFT 61% greater than creatine on just roughly 3.2 grams a day.
Bottom line: creatine just got its ass kicked when it comes to delaying fatigue!
Effects of Beta-Alanine in Women
To date, all of the research has been conducted on men. Therefore, my colleagues and I wanted to determine the effects of beta-alanine on women. We decided to examine ventilatory (anaerobic) threshold, physical working capacity at fatigue threshold, (PWCFT) and time to exhaustion during a fatiguing cycle ergometer test.
Ventilatory (anaerobic) threshold is the point where lactic acid production exceeds its absorption, you feel a significant burn, and you can no longer maintain a high exercising intensity. It's a great measure of endurance and aerobic fitness.
Once you've reached your ventilatory threshold, your ability to maintain an aerobic/endurance workout rapidly declines. You enter anaerobic training, which for an endurance athlete, is the final chapter of a workout, so to speak. Obviously, if you can increase this threshold, you have immediately become a better endurance competitor, lasting longer at a high intensity.
The female subjects (19 — 36 years) consumed 800 mg. of either beta-alanine or placebo 4 times per day for 7 days. The dosage was then increased to 1,600 mg. 4 times per day for 21 days.
The dosage per body weight was 24% higher than any previous study using males. The results showed a 14%, 12.5% and 3% increase in ventilatory threshold, PWCFT, and time to exhaustion, respectively. There was no change in the placebo group.
To any scientist or endurance enthusiast, this change in anaerobic threshold (without training) is shocking. It's the kind of effect that can immediately "create" a better endurance athlete!
The Effects of Adding Beta-Alanine to Creatine on Muscle Mass, Fat Loss, Strength, and Performance
Now that you're an expert on he mechanisms behind the effects of beta-alanine, you're probably wondering whether combining it with creatine might make for a dynamic and explosive combination. Dr. Hoffman and Colleagues recently examined this and reported some interesting, if not surprising, results.
Dr. Hoffman assembled a highly trained group of 33 college football players and split them into three groups: a creatine group that took 5g twice daily; a creatine and beta-alanine group that took the same amount of creatine but with 1.6g of beta-alanine twice daily; and a placebo group, who took nothing.
Prior to and following the 10-week study, the researchers measured the athletes' body composition, body weight, one-repetition maximum in the bench press and squat, and had them keep a log of their dietary intake.
All were placed on a weight training program that included all the usual suspects: bench press, squat, deadlift, power clean, incline press and fly, row, etc.
Here's what they found:
• When you combine creatine and beta-alanine, your training volume goes up and you get stronger. The athletes were able to knock out more reps with the same weights, and although this was the case with the other groups, it happened to a greater and more significant extent in the creatine plus beta-alanine group.
• One-rep max, the strength measure, climbed significantly higher in both the supplemented groups. In the bench press, the athletes taking only creatine increased their one-rep max by an average of over 30 pounds while the creatine plus beta-alanine group saw it rise by roughly 25 pounds. The placebo group experienced an insignificant 12 pound bump.
• Increases in one-rep squat max were similar. Both supplemented groups experienced significant gains: roughly 50 pounds for the creatine plus beta-alanine group and just under 50 pounds for the creatine group. For comparison, the placebo group pushed up their max a meager 10 pounds.
The most impressive results of beta-alanine, at least in this study, were its effects on lean mass gains and fat loss, effects not seen in either of the two other groups.
Only in the creatine plus beta-alanine group did the investigators record a significant increase in muscle mass, with percentage of fat dropping roughly 1.2%. This adds promise to a supplement that, until this study, could only be viewed as a performance enhancer. Fat loss is also a benefit you don't get from creatine alone.
In my estimation, it would also be interesting to see what would have happened if the authors had doubled the amount of beta-alanine to 6.4g daily, at least for the first few weeks. Since this has been shown to raise intramuscular carnosine levels higher than 3.2g daily dose used in their experiment, it might bring more impressive results in all categories of performance and body composition.
Sneak Peak at Some Study Results Soon to be Released
There have been several other studies undertaken on beta-alanine, some of which are still in press. Dr. Harris recently examined the effects of 6.4g of beta-alanine on isometric endurance and after just two weeks recorded an 11.4% increase.
He also co-authored a creatine plus beta-alanine study in which they found a nearly 40% increase in power output, significantly higher than the roughly 8% gains made by the creatine-only group.
What's crazy about this study (besides me being so vague) is that the subjects were Olympic caliber athletes! More on this soon!
Conclusion
You can conclude from the preceding studies that beta alanine might be perhaps the most versatile supplement yet discovered — whether you're a bodybuilder, powerlifter, endurance athlete, or just someone who wants to get bigger, leaner, or stronger.
It's a simple pathway for success: H+ increases with all types of activity, shutting off muscle contraction.
With beta-alanine we can absorb it, and can literally become "better" at every one of those activities. We can be stronger, we can run faster, we can run longer. We can lift heavier weights for more reps, and as the Hoffman study showed, we can be bigger and leaner.
I think the greatest attribute of beta-alanine is that it will benefit all types of athletes — not just bodybuilders and fitness competitors.
For once, you're all shooting for the same hydrogen-ion buffering prize.
To open up a whole new competitive world, click here now:
References
1. Abe, H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Biochemistry (Mosc) 65:757-65, 2000.
2. Asatoor et al. Intestinal absorption of carnosine and its constituent amino acids in man. Gut 11:250-254, 1970.
3. Bakardjiev et al. Transport of beta-alanine and biosynthesis of carnosine by skeletal muscle cells in primary culture. Eur. J. Biochem. 225:617-623, 1994.
4. Harris et al. Carnosine and taurine contents in individual fibers in human vastus lateralis muscle. J. Sports Science. 16:639-643, 1998.
5. Harris et al. Muscle buffering capacity and dipeptide content in the thoroughbred horse, greyhound dog and man. Comparative Biochem physiol. 97A:249-251, 1990.
6. Harris et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006 May;30(3):279-89. Epub 2006 Mar 24.
7. Harris et al. Effect of 14 and 28 days beta-alanine supplementation on isometric endurance of the knee extensors. Presented at the 2006 ISSN national conference.
8. Hill et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2006 Jul 28; [Epub ahead of print]
9. Hoffman et al. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.
10. Kendrick et al. The effect of beta-alanine supplementation on muscle carnosine syntheisis during 4 weeks using a one-leg training model. Presented at the 2006 ISSN national conference.
11. Kendrick et al. The effect of beta-alanine supplementation on muscle carnosine synthesis during a 10 week program of strength training. Presented at the 2006 ISSN national conference.
12. Kim et al. The effect of a supplement containing beta-alanine on muscle carnosine synthesis and exercise capacity, during 12 week combined endurance and weight training.
13. Stout et al. The effects of creatine and beta-alanine on physical working capacity at neuromuscular fatigue threshold. J. Strength and Cond. Res. 20(4):928-931, 2006.
14, Stout et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2006 Nov 30; [Epub ahead of print]
15. Suzuki et al. The effect of sprint training on skeletal muscle carnosine in humans. Intl. J. Sport Health Sci 2:105-110, 2005.
16. Suzuki et al. High level of skeletal muscle carnosine contributes to the latter half of exercise performance during 30-s maximal cycle ergometer sprinting. Jpn. J. Physiol. 52:199-205, 2002.
17. Tallon et al. The carnosine content of vastus lateralis is elevated in resistance trained bodybuilders. J. Strength and Cond. Res. 19:725-729, 2005.
18. Zoeller et al. Effects of creatine and beta-alanine on ventilatory and lactate thresholds in men. Amino Acids. 2006 Sep 5; [Epub ahead of print].
Supplement Superstar
Beta Alanine — The Research Keeps Comin'!
by Dr. Jeffrey R. Stout, PhD
Over the years I've studied dozens of supplements and ergogenic aids, most notable among them creatine, and when something new comes along, I find myself asking the same questions:
• Does it occur naturally in the body or in foods?
• When taken orally, does the body use it to its advantage, or does it combat it?
• When exerting its effects, what physiological processes occur?
• Do I want to use it?
If I can answer these questions simply and positively, I'm off to a good start.
Most of you know I've been shouting about the benefits of beta-alanine for a while now, but a whole bunch of exciting new research has recently been completed.
But before I show you the cool new stuff, let's take another look at how beta-alanine works. It's a non-essential amino acid found naturally in both the body and in foods such as chicken. When taken orally, it exerts the types of effects that excite scientists and make bodybuilders drool.
Actually, it makes anyone who takes his or her workouts seriously start to drool — anyone who wants to be bigger, more cut, faster, or stronger that is!
Let's Review How Beta-Alanine Works
When beta-alanine enters the muscle cell, it becomes what we call the "rate limiting substrate" to carnosine synthesis. By rate limiting, we mean that without beta-alanine, carnosine does not get produced.
So why is carnosine so important? Carnosine is a dipeptide found mainly in fast-twitch muscles whose primary function, as far as you and I are concerned, is buffering hydrogen ions (H+).
Buffer H+, and you prevent pH levels in muscle from dropping to low levels (more acidic). Low acidity creates that "burn" in your muscles, causing fatigue and forcing you to muscular failure (also known as the end of your set). In a more acidic environment ATP is less effective and the release of calcium, a key component to muscle contraction, is hindered substantially.
With higher carnosine levels in muscle, however, you can prevent the drop in pH. With H+ buffered, you continue to squeeze out reps, prolong a high intensity run, or you simply lift heavier weights for more reps.
So why not just double up on the carnosine? First of all, carnosine is not absorbed effectively in humans. When ingested and digested, only a small amount remains intact, but that in itself creates problems. The intact carnosine is hydrolyzed into histidine and beta-alanine, which is then taken up by skeletal muscle and synthesized back into carnosine.
Because of the initial hydrolysis, the ingested carnosine does not remain intact when taken up into muscle. The only value you gain by ingesting carnosine is the beta-alanine that's formed, since it's the beta-alanine that can "remake" carnosine in muscle. As such, it makes a whole lot more sense to take your beta-alanine straight!
In 1992 Dr. Roger Harris conducted a breakthrough study on creatine supplementation. He showed that you can take creatine monohydrate orally and it will find its way into your muscles.
Harris is at it again, this time with beta-alanine. He showed that you can take it orally and boost your muscles' carnosine synthesis by 64%.
The researchers compared this to an actual "infusion" of intact L-carnosine and found that taking beta-alanine was just as effective! In other words, adding intact carnosine adds no further increase than what beta-alanine can give you alone.
What about histidine? They also confirmed that an infusion has no effect on carnosine synthesis. It's strictly the availability of beta-alanine that determines the amount of muscle carnosine synthesis.
Recently, scientists have demonstrated that high intensity- high volume training can significantly increase muscle carnosine concentrations in untrained subjects. In 2004, Dr. Suzuki and colleagues discovered a strong relationship between carnosine concentrations in muscle and high intensity exercise performance — the more carnosine you have in your muscle, the more you can lift, run, or bike.
But here's what's really interesting: Dr. Harris and colleagues discovered that for highly trained athletes, carnosine levels only increase with beta-alanine supplementation, not with additional training.
In other words, if you work out, your carnosine levels will eventually plateau, and they aren't going to get any higher with more training. They can only be increased with beta-alanine supplementation.
How Well Does it Work? (Show Me The Science!!)
Now that we know it's much more effective physiologically (and financially) to take beta-alanine instead of carnosine, let's take a look at some studies. First, we need to know if beta-alanine supplementation can really increase carnosine levels, and if so, how effectively and how fast.
Harris speculates that at normal levels, carnosine contributes to roughly 20% of the buffering capacity in muscle. He believes if you can double carnosine levels with beta-alanine supplementation, you also double your muscles' buffering capacity.
The Harris study I mentioned above reported an impressive 64% rise in muscle carnosine levels. This occurred after just four weeks of supplementing 4 to 6 grams per day of beta-alanine.
After ten weeks, however, carnosine levels had risen 80%. (Similar to creatine, beta-alanine takes a little time to build up in muscle.) Interestingly, the sharp rise in carnosine levels was present across all muscle fiber types - Type I, IIa, and IIb (slow and fast twitch). This would lend further credibility to the belief that beta-alanine can benefit all types of athletes, regardless of their mode or intensity of exercise.
Another study, by Dr. Hill and colleagues, examined the effect of beta-alanine supplementation on muscle carnosine levels and exercise performance in untrained men. In double-blind fashion, twenty male subjects (19-31years) supplemented either 4.0g beta-alanine or a sugar placebo for the first week, then up to 6.4g for an additional nine weeks.
By week four, mean carnosine levels increased by 58%. Six weeks later, they rose another 15%. As for performance, the researchers also recorded a 16% increase in total work capacity during cycle ergometry.
New Data, Recently Published !!!
Beta-Alanine vs. Creatine
My colleagues and I recently examined the effects of beta-alanine and/or creatine supplementation on physical working capacity at fatigue threshold (PWCFT) in untrained young men. The male subjects (19 — 30 years) consumed either:
1) 1.6g of beta-alanine 4 times per day for 6 days, then 3.2 grams per day for 22 days.
2) 5g creatine monohydrate 4 times per day for 6 days, then 10 grams per day for 22 days.
3) Beta-alanine and creatine Combo.
4) Placebo (maltodextrin).
The results revealed a 28.8%, 11.3%, and 11.0% increase in PWCFT for the beta-alanine, creatine, and the combo, respectively. Very Impressive! Beta-Alanine increased PWCFT 61% greater than creatine on just roughly 3.2 grams a day.
Bottom line: creatine just got its ass kicked when it comes to delaying fatigue!
Effects of Beta-Alanine in Women
To date, all of the research has been conducted on men. Therefore, my colleagues and I wanted to determine the effects of beta-alanine on women. We decided to examine ventilatory (anaerobic) threshold, physical working capacity at fatigue threshold, (PWCFT) and time to exhaustion during a fatiguing cycle ergometer test.
Ventilatory (anaerobic) threshold is the point where lactic acid production exceeds its absorption, you feel a significant burn, and you can no longer maintain a high exercising intensity. It's a great measure of endurance and aerobic fitness.
Once you've reached your ventilatory threshold, your ability to maintain an aerobic/endurance workout rapidly declines. You enter anaerobic training, which for an endurance athlete, is the final chapter of a workout, so to speak. Obviously, if you can increase this threshold, you have immediately become a better endurance competitor, lasting longer at a high intensity.
The female subjects (19 — 36 years) consumed 800 mg. of either beta-alanine or placebo 4 times per day for 7 days. The dosage was then increased to 1,600 mg. 4 times per day for 21 days.
The dosage per body weight was 24% higher than any previous study using males. The results showed a 14%, 12.5% and 3% increase in ventilatory threshold, PWCFT, and time to exhaustion, respectively. There was no change in the placebo group.
To any scientist or endurance enthusiast, this change in anaerobic threshold (without training) is shocking. It's the kind of effect that can immediately "create" a better endurance athlete!
The Effects of Adding Beta-Alanine to Creatine on Muscle Mass, Fat Loss, Strength, and Performance
Now that you're an expert on he mechanisms behind the effects of beta-alanine, you're probably wondering whether combining it with creatine might make for a dynamic and explosive combination. Dr. Hoffman and Colleagues recently examined this and reported some interesting, if not surprising, results.
Dr. Hoffman assembled a highly trained group of 33 college football players and split them into three groups: a creatine group that took 5g twice daily; a creatine and beta-alanine group that took the same amount of creatine but with 1.6g of beta-alanine twice daily; and a placebo group, who took nothing.
Prior to and following the 10-week study, the researchers measured the athletes' body composition, body weight, one-repetition maximum in the bench press and squat, and had them keep a log of their dietary intake.
All were placed on a weight training program that included all the usual suspects: bench press, squat, deadlift, power clean, incline press and fly, row, etc.
Here's what they found:
• When you combine creatine and beta-alanine, your training volume goes up and you get stronger. The athletes were able to knock out more reps with the same weights, and although this was the case with the other groups, it happened to a greater and more significant extent in the creatine plus beta-alanine group.
• One-rep max, the strength measure, climbed significantly higher in both the supplemented groups. In the bench press, the athletes taking only creatine increased their one-rep max by an average of over 30 pounds while the creatine plus beta-alanine group saw it rise by roughly 25 pounds. The placebo group experienced an insignificant 12 pound bump.
• Increases in one-rep squat max were similar. Both supplemented groups experienced significant gains: roughly 50 pounds for the creatine plus beta-alanine group and just under 50 pounds for the creatine group. For comparison, the placebo group pushed up their max a meager 10 pounds.
The most impressive results of beta-alanine, at least in this study, were its effects on lean mass gains and fat loss, effects not seen in either of the two other groups.
Only in the creatine plus beta-alanine group did the investigators record a significant increase in muscle mass, with percentage of fat dropping roughly 1.2%. This adds promise to a supplement that, until this study, could only be viewed as a performance enhancer. Fat loss is also a benefit you don't get from creatine alone.
In my estimation, it would also be interesting to see what would have happened if the authors had doubled the amount of beta-alanine to 6.4g daily, at least for the first few weeks. Since this has been shown to raise intramuscular carnosine levels higher than 3.2g daily dose used in their experiment, it might bring more impressive results in all categories of performance and body composition.
Sneak Peak at Some Study Results Soon to be Released
There have been several other studies undertaken on beta-alanine, some of which are still in press. Dr. Harris recently examined the effects of 6.4g of beta-alanine on isometric endurance and after just two weeks recorded an 11.4% increase.
He also co-authored a creatine plus beta-alanine study in which they found a nearly 40% increase in power output, significantly higher than the roughly 8% gains made by the creatine-only group.
What's crazy about this study (besides me being so vague) is that the subjects were Olympic caliber athletes! More on this soon!
Conclusion
You can conclude from the preceding studies that beta alanine might be perhaps the most versatile supplement yet discovered — whether you're a bodybuilder, powerlifter, endurance athlete, or just someone who wants to get bigger, leaner, or stronger.
It's a simple pathway for success: H+ increases with all types of activity, shutting off muscle contraction.
With beta-alanine we can absorb it, and can literally become "better" at every one of those activities. We can be stronger, we can run faster, we can run longer. We can lift heavier weights for more reps, and as the Hoffman study showed, we can be bigger and leaner.
I think the greatest attribute of beta-alanine is that it will benefit all types of athletes — not just bodybuilders and fitness competitors.
For once, you're all shooting for the same hydrogen-ion buffering prize.
To open up a whole new competitive world, click here now:
References
1. Abe, H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle. Biochemistry (Mosc) 65:757-65, 2000.
2. Asatoor et al. Intestinal absorption of carnosine and its constituent amino acids in man. Gut 11:250-254, 1970.
3. Bakardjiev et al. Transport of beta-alanine and biosynthesis of carnosine by skeletal muscle cells in primary culture. Eur. J. Biochem. 225:617-623, 1994.
4. Harris et al. Carnosine and taurine contents in individual fibers in human vastus lateralis muscle. J. Sports Science. 16:639-643, 1998.
5. Harris et al. Muscle buffering capacity and dipeptide content in the thoroughbred horse, greyhound dog and man. Comparative Biochem physiol. 97A:249-251, 1990.
6. Harris et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006 May;30(3):279-89. Epub 2006 Mar 24.
7. Harris et al. Effect of 14 and 28 days beta-alanine supplementation on isometric endurance of the knee extensors. Presented at the 2006 ISSN national conference.
8. Hill et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2006 Jul 28; [Epub ahead of print]
9. Hoffman et al. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.
10. Kendrick et al. The effect of beta-alanine supplementation on muscle carnosine syntheisis during 4 weeks using a one-leg training model. Presented at the 2006 ISSN national conference.
11. Kendrick et al. The effect of beta-alanine supplementation on muscle carnosine synthesis during a 10 week program of strength training. Presented at the 2006 ISSN national conference.
12. Kim et al. The effect of a supplement containing beta-alanine on muscle carnosine synthesis and exercise capacity, during 12 week combined endurance and weight training.
13. Stout et al. The effects of creatine and beta-alanine on physical working capacity at neuromuscular fatigue threshold. J. Strength and Cond. Res. 20(4):928-931, 2006.
14, Stout et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2006 Nov 30; [Epub ahead of print]
15. Suzuki et al. The effect of sprint training on skeletal muscle carnosine in humans. Intl. J. Sport Health Sci 2:105-110, 2005.
16. Suzuki et al. High level of skeletal muscle carnosine contributes to the latter half of exercise performance during 30-s maximal cycle ergometer sprinting. Jpn. J. Physiol. 52:199-205, 2002.
17. Tallon et al. The carnosine content of vastus lateralis is elevated in resistance trained bodybuilders. J. Strength and Cond. Res. 19:725-729, 2005.
18. Zoeller et al. Effects of creatine and beta-alanine on ventilatory and lactate thresholds in men. Amino Acids. 2006 Sep 5; [Epub ahead of print].
