Post by Sareen on Oct 25, 2008 1:14:09 GMT -5
Let's keep this simple. Beta-alanine is a non-essential amino acid found naturally in both the body and in foods. Giving your body more of this substance allows you to perform more work. Ingest enough of it, at the right times, and it significantly increases skeletal-muscle carnosine.
That is a very big deal. Huge.
Basically, increasing muscle-carnosine levels allows you to do more reps and more sets in a given workout. It means more sets at a higher intensity with less fatigue. It means you can increase training volume, get stronger, get faster, have more endurance, and build more muscle.
In short, beta-alanine . . .
• Increases anaerobic threshold (muscular endurance)
• Increase aerobic threshold (endurance in general)
• Increases physical work capacity
• Increases lean mass
• Increases intracellular carnosine levels dramatically in both fast-twitch and slow-twitch muscles
• Decreases body fat
What does all that mean exactly? It means that beta-alanine is a bona fide performance-enhancing substance of the highest order.
Individuals who can benefit from Beta alanine.
1. Individuals participating in weight training looking to gain muscle mass and increase strength.
2. Any individual involved in athletic activities where strength,power and muscular endurance are needed
3. Exercise enthusiasts who have reached a training plateau and are looking for a supplement to take them to the next level
Recommended dose for enhanced performance : 4 to 6 gms.
Here is what Charles Poliquin has to say :
" By combining a proper daily dose (4-6 grams) of β-alanine along with a solid maintenance dose of creatine monohydrate, the
end result is enhanced literally exponentially over β-alanine alone.
Science has confirmed that changes in lean mass and body fat reduction were significantly greater with a test group
supplementing with β-alanine + creatine monohydrate versus a test group supplementing with just creatine. In addition, the
good news is these tests were performed on collegiate football players rather than some untrained geeks normally used in
these types of studies. (1)
Again, this is a theory I have been putting to the test with some of my elite athletes. I know for certain that it works"
If like many you are looking for the magic bullet that will turn you into a physical God, then no Beta Alanine isn’t really all that amazing. But then again nothing will ever replace hard work, educated effort, discipline, and heart. Those of you seeking short cuts should leave the gym and take up online gaming or some other equally challenging pursuit.
If however you are seeking a boost to your training efforts and you are the type of trainer who wants to tear up the gym and put in your best performance every time, then I strongly urge you to give Beta Alanine a try.
Several other Strength coaches....athletes and recreational trainers swear by this stuff... Particularly the combo of creatine and beta-alanine.
Have any of you guys on WOTW tried this stuff and have any experiences to share.
Currently I have a stacked schedule.....Long Distance Cardio and HIT cardio done on alternate days in the morning.....Grappling 3 days a week in the morning. Powerlifting & Olympic weightlifting on alternate days in the evening. Once in a week I have been doing strongman training, kettlebell training twice a week in the afternoons...and some complex calisthenic drills twice a week. With that much activity levels going along with my good diet I am planning to incorporate betalanine + creatine along with BCAA thrown in for a good measure. Gonna try it for 12 weeks.
That is a very big deal. Huge.
Basically, increasing muscle-carnosine levels allows you to do more reps and more sets in a given workout. It means more sets at a higher intensity with less fatigue. It means you can increase training volume, get stronger, get faster, have more endurance, and build more muscle.
In short, beta-alanine . . .
• Increases anaerobic threshold (muscular endurance)
• Increase aerobic threshold (endurance in general)
• Increases physical work capacity
• Increases lean mass
• Increases intracellular carnosine levels dramatically in both fast-twitch and slow-twitch muscles
• Decreases body fat
What does all that mean exactly? It means that beta-alanine is a bona fide performance-enhancing substance of the highest order.
Individuals who can benefit from Beta alanine.
1. Individuals participating in weight training looking to gain muscle mass and increase strength.
2. Any individual involved in athletic activities where strength,power and muscular endurance are needed
3. Exercise enthusiasts who have reached a training plateau and are looking for a supplement to take them to the next level
Recommended dose for enhanced performance : 4 to 6 gms.
Here is what Charles Poliquin has to say :
" By combining a proper daily dose (4-6 grams) of β-alanine along with a solid maintenance dose of creatine monohydrate, the
end result is enhanced literally exponentially over β-alanine alone.
Science has confirmed that changes in lean mass and body fat reduction were significantly greater with a test group
supplementing with β-alanine + creatine monohydrate versus a test group supplementing with just creatine. In addition, the
good news is these tests were performed on collegiate football players rather than some untrained geeks normally used in
these types of studies. (1)
Again, this is a theory I have been putting to the test with some of my elite athletes. I know for certain that it works"
If like many you are looking for the magic bullet that will turn you into a physical God, then no Beta Alanine isn’t really all that amazing. But then again nothing will ever replace hard work, educated effort, discipline, and heart. Those of you seeking short cuts should leave the gym and take up online gaming or some other equally challenging pursuit.
If however you are seeking a boost to your training efforts and you are the type of trainer who wants to tear up the gym and put in your best performance every time, then I strongly urge you to give Beta Alanine a try.
Several other Strength coaches....athletes and recreational trainers swear by this stuff... Particularly the combo of creatine and beta-alanine.
Have any of you guys on WOTW tried this stuff and have any experiences to share.
Currently I have a stacked schedule.....Long Distance Cardio and HIT cardio done on alternate days in the morning.....Grappling 3 days a week in the morning. Powerlifting & Olympic weightlifting on alternate days in the evening. Once in a week I have been doing strongman training, kettlebell training twice a week in the afternoons...and some complex calisthenic drills twice a week. With that much activity levels going along with my good diet I am planning to incorporate betalanine + creatine along with BCAA thrown in for a good measure. Gonna try it for 12 weeks.