Thoughts on Beta-Alanine?

[BigBalledBuddha]

Sup guys,

right now i'm taking whey daily and creatine on workout days and was wondering if the combo creatine plus beta-alanine would be beneficial.
I've did some research and several articles are stating beta-alanine would only be beneficial for exercises lasting 60+ seconds.
Does this mean that supplementing it while following a gym workout routine(8-12 or 15 reps lasting around 40s max or something i'm assuming) would be just a waste of money?

Thanks

[xenergize]

Correct if I'm wrong, but doesn't Beta Alanine delay lactic acid build up in the muscle. Thus creates more endurance or "reps" that can be achieved without muscle failure or that burning(beautiful) sensation.

[itzDodge]

You won't notice much from it. If you want to add something new that's cheap in bulk try taurine.

[ToolTime2120]

You won't notice much from it. If you want to add something new that's cheap in bulk try taurine.

Everybody's different but I feel it a lot. That tingle sensation is pretty dam strong for me

And when taken with citrulline/arginine, it serves as a really good non stim preworkout. Good for a break period from stims

[itzDodge]

Everybody's different but I feel it a lot. That tingle sensation is pretty dam strong for me

And when taken with citrulline/arginine, it serves as a really good non stim preworkout. Good for a break period from stims

Almost everyone feels the paresthesia from beta alanine.

[DannPM]

I have experienced positive results from beta alanine personally. Less fatigue. I can go harder for longer. YMMV

[Gym God]

Sup guys,

right now i'm taking whey daily and creatine on workout days and was wondering if the combo creatine plus beta-alanine would be beneficial.
I've did some research and several articles are stating beta-alanine would only be beneficial for exercises lasting 60+ seconds.
Does this mean that supplementing it while following a gym workout routine(8-12 or 15 reps lasting around 40s max or something i'm assuming) would be just a waste of money?

Thanks

You'll benefit from BA but only after saturation of 4-6 weeks of approximately 3.2 g taken daily. The tingles will subside after continued use but don't think this means in effective. The paresthesia (tingles / pins & needle feeling) is just a temporary side-effect.

[snorkelman]

You'll benefit from BA but only after saturation of 4-6 weeks of approximately 3.2 g daily taken daily. The tingles will subside after continued use but don't think this means in effective. The paresthesia (tingles / pins & needle feeling) is just a temporary side-effect.

^^ that. and FWIW, individuals of Asian descent experience different and/or delayed side-effects that are milder in nature and have a different pattern of distribution, from those observed in individuals of Caucasian descent.

[The Solution]

Correct if I'm wrong, but doesn't Beta Alanine delay lactic acid build up in the muscle. Thus creates more endurance or "reps" that can be achieved without muscle failure or that burning(beautiful) sensation.

thats CM
BA helps with performance/endurance

[BigBalledBuddha]

Guess i'll give it a try for a good couple of weeks then, thanks guys

[FloppyEars]

I think its a waste of money

[Sean26607]

You'll benefit from BA but only after saturation of 4-6 weeks of approximately 3.2 g taken daily. The tingles will subside after continued use but don't think this means in effective. The paresthesia (tingles / pins & needle feeling) is just a temporary side-effect.

This ^^^

[Nottoway]

I've seen an increase in performance/endurance, using BA in my pre-workout... Seems an hour before my workout, help me power through...

[Redfish225]

Correct if I'm wrong, but doesn't Beta Alanine delay lactic acid build up in the muscle. Thus creates more endurance or "reps" that can be achieved without muscle failure or that burning(beautiful) sensation.

This

Plus I like the feeling of ants crawling all over me. It's weird but I love it.

[ATHLETIC EDGE NUTRITION]

Sup guys,

right now i'm taking whey daily and creatine on workout days and was wondering if the combo creatine plus beta-alanine would be beneficial.
I've did some research and several articles are stating beta-alanine would only be beneficial for exercises lasting 60+ seconds.
Does this mean that supplementing it while following a gym workout routine(8-12 or 15 reps lasting around 40s max or something i'm assuming) would be just a waste of money?

Thanks

http://www.bodybuilding.com/fun/beta_alanine.htm

[BigBalledBuddha]

http://www.bodybuilding.com/fun/beta_alanine.htm

I came across that one but decided to search for more recent studies/articles.

http://www.bodybuilding.com/fun/your...a-alanine.html

http://www.strengthandconditioningre.../beta-alanine/

Two articles i stumbled on that conclude: beta alanine will, in most cases, be only beneficial when performing exercises lasting >60 seconds.

But, like i previously said, i'll give it a try in the near future.

[wheels30]

I've used bulk Beta Alanine in the past at 6g daily - can't really say I've noticed too much benefit from it but it's cheap so why not give it a shot? Studies show 3.2g to 6.4g daily to reach saturation in the body will benefit you the most. The tingles you feel from it are not increasing performance but just a side effect of Beta Alanine and will go away over time.

[cjwav34]

For a typical hypertrophy based routine, beta alanine will not provide much benefit. However, if you participate in any kind of cardiovascular exercise it's very useful.

[snorkelman]

Guess i'll give it a try for a good couple of weeks then, thanks guys

That is a bad idea. Frankly it is not long enough to reap the benefits. Dosing supplemental beta-alanine in the range of 4-6 g/day has been shown to increase carnosine levels only 20-30% after two weeks, by 40-60% after four weeks, and up to 80% by ten weeks.

[cumminslifter]

For a typical hypertrophy based routine, beta alanine will not provide much benefit. However, if you participate in any kind of cardiovascular exercise it's very useful.

this^ the studies ive seen show benefit in long bouts of exercise around 120-240 seconds long. I have tried BA and after doing quite a bit of research i do not supplement with it anymore. Mainly because of its taurine depleting effects. i do supplement with taurine though.

[Michaelmhmhmh]

I recommend it!! If you are using creatine I recommend it even more

[Big.Jazayrli]

Creatine and beta alanine are both beneficial. Supplementing them together or separate won't have an effect (I don't think?)

Neither of them need to be dosed peri-workout in any way, just correct dosings every day.

[ATHLETIC EDGE NUTRITION]

I came across that one but decided to search for more recent studies/articles.

http://www.bodybuilding.com/fun/your...a-alanine.html

http://www.strengthandconditioningre.../beta-alanine/

Two articles i stumbled on that conclude: beta alanine will, in most cases, be only beneficial when performing exercises lasting >60 seconds.

But, like i previously said, i'll give it a try in the near future.

Let me help you answer your own question. When you train, do you do one set and that's it, or are you doing repeated sets? If you do in fact do repeated sets, do you think lactic acid increases during each set and accumulates over time, especially when you are using less rest time between sets? So while BA will not nessarilly help in your fist set, the deeper you get into your your workout and as lactic acid, more accuratly H+ increase and muscle ph decreases, HELL yes BA will benefit you.

[robert5891]

Let me help you answer your own question. When you train, do you do one set and that's it, or are you doing repeated sets? If you do in fact do repeated sets, do you think lactic acid increases during each set and accumulates over time, especially when you are using less rest time between sets? So while BA will not nessarilly help in your fist set, the deeper you get into your your workout and as lactic acid, more accuratly H+ increase and muscle ph decreases, HELL yes BA will benefit you.

Repped! Excellent answer! Clear and succinct.

[rukuz]

Do you guys cycle BA?

[Blacklac]

Don't really think its worth it. I'd rather buy something more beneficial to my training.

[cumminslifter]

Do you guys cycle BA?

i would definitely recommend it

[cjwav34]

i would definitely recommend it

Any reason why you would cycle it? I don't remember anything pointing to a need to cycle.

[ATHLETIC EDGE NUTRITION]

Any reason why you would cycle it? I don't remember anything pointing to a need to cycle.

There's never been any concrete evidence to cycle it but we do know from the research muscle carnosine levels plateau at the 3-4 month mark, depending on your dosing strategy. I haven't seen them drop off by taking it any longer, so until that evidence comes out, there's no exact reason to cycle on and off of BA. Having said that, there is nothing wrong with going on it for 3-6 months and than take a 2-3 break and repeat.

[cumminslifter]

Any reason why you would cycle it? I don't remember anything pointing to a need to cycle.

totally depleting your taurine levels is one good reason