is beta alanine really worth it?

[UgotAniceSNATCH]

i strictly lift, tryna get bigger and stronger, i'm tryna figure out if i really want to spend money on this. only way or form i've ever consumed it was thru pre-workout energy drinks but i've never really experienced any tingles. also must add that coffee does me just as good as the vast majority of pre-workouts unless it's craze.... i love craze !!!!!!

let me know some experiences/results. let me know what improved for you.... pros and cons, all that good stuff

i know it's off topic, but what in the hell happened to those gaspari plasma jet capsules. i used to love those things but they have vanished without a trace

[Black_Label]

http://forum.bodybuilding.com/showth...hp?t=156173773

beta alanine will help with lactic acid, so yoyu might be able to get one or two more reps out of a lift. or run a bit further

[Machismo1]

i strictly lift, tryna get bigger and stronger, i'm tryna figure out if i really want to spend money on this. only way or form i've ever consumed it was thru pre-workout energy drinks but i've never really experienced any tingles. also must add that coffee does me just as good as the vast majority of pre-workouts unless it's craze.... i love craze !!!!!!

let me know some experiences/results. let me know what improved for you.... pros and cons, all that good stuff

i know it's off topic, but what in the hell happened to those gaspari plasma jet capsules. i used to love those things but they have vanished without a trace

I'll agree that Craze is truly something else and it's unlike most pre-workout products on the market. As for beta-alanine, since you strictly lift, it's important to note that "exercise of a duration less than 60 s[econds] is not improved by β-alanine supplementation, while exercise of 60–240 s[econds] clearly is improved, and exercise over 240 s[econds] is also improved, although to a lesser extent." [ncbi.nlm.nih.gov/pmc/articles/PMC3374095/]

If you're wondering just how much of an improvement you can expect, I believe the following quotes will give you an idea:

"Oral beta-alanine supplementation is probably the most efficient way to increase the skeletal muscle carnosine content. Still, it must be noted that the effects of beta-alanine supplementation on the performance are small and probably only relevant to athletes who have already optimized the other training modalities and who are seeking a minor improvement in performance." [ncbi.nlm.nih.gov/pubmed/20199122]

"Analysis indicates that supplementation with a total of 179 g of β-alanine (the median dose across all studies) would result in a median improvement of 2.85% compared with a placebo. Assuming a linear relationship between running speed and percentage effect, if this improvement was extrapolated and applied to a sporting event lasting around 4 min, such as a 1,500 m run, performance time would be improved by ~6 s. This improvement would be sufficient to move the last place finalist in the men’s 1,500 m at the Beijing 2008 Olympic games to a bronze medal position." [ncbi.nlm.nih.gov/pmc/articles/PMC3374095/]

[coryo897]

when used with creatine.....absolutely

[stan47islav]

I think it's worth it, really adds some extra endurance. Try getting a bulk supply of it and try it for your self. And make sure to dose it 3-4g everyday at any time of day as timing doesn't matter.

[UgotAniceSNATCH]

^ so just take 3 - 4 g of beta alanine in the morning with my creatine then?

thx for all the replies

even though i hardly ever do anything lasting like 60 seconds i might give it a try if it may give me an extra 1 - 2 reps

[ellsbebc]

^ so just take 3 - 4 g of beta alanine in the morning with my creatine then?

thx for all the replies

even though i hardly ever do anything lasting like 60 seconds i might give it a try if it may give me an extra 1 - 2 reps

Consumption of BA does not have to be aligned with creatine consumption. Dose 1.6-2.0g BA, twice daily.

BA is one of the handful of proven beneficial supplements. Purchase in bulk for cheap and enjoy.

[Jared.P]

Consumption of BA does not have to be aligned with creatine consumption. Dose 1.6-2.0g BA, twice daily.

BA is one of the handful of proven beneficial supplements. Purchase in bulk for cheap and enjoy.

second this. personally i buy bulk and dissolve in water/juice/pre and enjoy. i do 3.2g all at once and have yet to get used to the tingles...i love them

as for results, i notice better endurance and less burn during exercises. for the price, its worth it even if its just placebo

[stan47islav]

^ so just take 3 - 4 g of beta alanine in the morning with my creatine then?

thx for all the replies

even though i hardly ever do anything lasting like 60 seconds i might give it a try if it may give me an extra 1 - 2 reps

Yes that would work just fine.

Consumption of BA does not have to be aligned with creatine consumption. Dose 1.6-2.0g BA, twice daily.

BA is one of the handful of proven beneficial supplements. Purchase in bulk for cheap and enjoy.

Taking both at the same time just makes it easier as I'm sure OP didn't think the 2 had to be aligned to be effective.

[12ccopeland]

It's cheap and effective; definitely worth it in my eyes.

[ellsbebc]

Taking both at the same time just makes it easier as I'm sure OP didn't think the 2 had to be aligned to be effective.

Not denying that. Lord knows how ignorant the OP (any any other lurker) may be...

[stan47islav]

Not denying that. Lord knows how ignorant the OP (any any other lurker) may be...

Gotcha

[Machismo1]

^ so just take 3 - 4 g of beta alanine in the morning with my creatine then?

thx for all the replies

even though i hardly ever do anything lasting like 60 seconds i might give it a try if it may give me an extra 1 - 2 reps

Some people in this thread seem a bit confused about how beta-alanine works. To provide further clarification, the data shows that exercise of duration less than 60 seconds is not improved by β-alanine supplementation. This provides evidence of the ergogenic effects of β-alanine supplementation to augment the intramuscular buffering of H+, which accumulate during high-intensity exercise lasting 1–4 min. The cause of fatigue in exercise of less than 60 seconds is unlikely to be an extreme acidosis and more likely to be due to the gradual decline in anaerobic ATP production and/or an increase in ADP accumulation. Therefore, the increased ability of the muscle to buffer H+ is unlikely to be fully utilized.

[Ctalbot87]

Allmax nutrition beta alanine 5 dollars for 100 grams try it n let us know

[UgotAniceSNATCH]

i mean i can put down 5 bucks n try it thats no problem. now im kinda thinking it might not be for me, especially because i powerlift half of the time and the other half i do hypertrophy work with focus on technique mostly, i hardly ever go over 8 - 10 reps on compounds..... but ill try it anyway and report back

[sword_]

Its excellent but you need at least 3.2 G to see a clinical benefit.

[UgotAniceSNATCH]

damn 3.2 g. thats so precise lol. is there unpleasant side effects if i were to just down 3 g twice a day? or would it just waste money?

[Anthony21]

I mean personally it being cheap in bulk it's worth a try but without it I don't notice much of a difference at all and wouldn't really consider it a supplement I need.

If you haven't tried it before give it a shot seeing that's it's cheap. Only side effects are tingling of the skin if you're taking too much at once. You may get it with a smaller dose but it's really user to user.

[Mr.Cooper69]

Some people in this thread seem a bit confused about how beta-alanine works. To provide further clarification, the data shows that exercise of duration less than 60 seconds is not improved by β-alanine supplementation. This provides evidence of the ergogenic effects of β-alanine supplementation to augment the intramuscular buffering of H+, which accumulate during high-intensity exercise lasting 1–4 min. The cause of fatigue in exercise of less than 60 seconds is unlikely to be an extreme acidosis and more likely to be due to the gradual decline in anaerobic ATP production and/or an increase in ADP accumulation. Therefore, the increased ability of the muscle to buffer H+ is unlikely to be fully utilized.

This guy's posts need to be read. b-Alanine has merit where glycolytic metabolism is concerned, moreso than phosphocreatine/ATP