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| Beta-alanine |
| by Jason Budsock, Product Manager |
 There are literally tons of supplements on the market these days. To find one that lives up to its purported effects is hard to come by. A few tried and true ones are out there, such as: essential amino acids (EAA's) branched chained amino acids(BCAA's), protein, and, of course, arguably the most researched supplement of our time, creatine. Now there appears to be a new ingredient on the market with tried and true real world studies to back it up. This ingredient is known as beta-alanine. Major university, peer-reviewed studies performed on humans, actually back beta-alanine efficacy. So just what is beta-alanine? Beta-alanine, which should not to be confused with the amino acid, alanine, is not used to build proteins, however, because of its molecular structure, is classified as a beta-amino acid (nature's only natural occurring beta amino acid). What this means is that beta-alanine is able exert specific ergoenic benefits without the unwanted loss of the amino acid for use in the building of protein. Beta-Alanine is found naturally in small amounts in foods like beef, chicken and pork, however, these amounts are not occurring in high enough amounts for one to feel its intended benefits. How does beta-alanine work? First, let's look at what happens when one works out. Lifting weights and various aerobic and anaerobic activities cause our body to produce lactic acid and become more acidic due to the large amount of hydrogen ions that are produced. This increase in hydrogen ions causes our pH to drop. Lactic acid is not the only source of the hydrogen ions. When ATP is broken down, this also causes an influx of hydrogen ions, causing the muscle pH to drop even further. As muscle pH drops, the ability for our muscles to perform at their highest level decreases. If we can't perform and maintain forceful muscular contractions and push our bodies to their limits, the ability to continually overload muscles and force new gains becomes seriously hindered. Beta-alanine works by increasing muscle carnosine levels. Carnosine, in turn, works as a muscle buffer by soaking up these extra hydrogen ions. Studies have shown that with beta alanine use, in as little as four weeks, muscle carnosine stores can increase by 42-65%. 10-12 weeks of use have been shown to increase carnosine stores as much as 80%. This increase in muscle carnosine and the power of its buffering action is the magic behind how beta-alanine works. So what has beta-alanine been show to do? Well, according to scientific studies, it has been shown to increase strength, power output, endurance, exercise capacity and muscle mass, delay the onset of neuromuscular fatigue. Results can be noticed in as little as two weeks. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks. Because of this, it is suggested to stay on beta-alanine for at least three months to optimize your muscle carnosine levels. Those who might benefit from beta-alanine are individuals on a weight lifting program and any individual who practices a sport where strength, power and endurance are needed. Universal Nutrition has two products on the market that contain this impressive ingredient. To tap into its powerful list of benefits, check out Universal's pre-workout booster Shock Therapy. For post workout beta-alanine replenishment check out Storm. 1. Harris, R. Faseb. Effect of Combined Beta-Alanine and Creatine Monohydrate Supplementation on Exercise Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4). 2. Harris RC, et al. The absorption of orally supplied Beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids, March 2006. 3. Kim HJ, et al. The effect of a supplement containing beta-alanine on muscle carnosine synthesis and exercise capacity, during 12 wk combined endurance and weight training. J. Inter. Soc. Sports Nutr. 3(1): S9 2006. 4. Stout JR, et al. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold J Strength Cond Res. Nov 2006. 5. Zoeller RF, et al. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids, 1-6. 2006. |