CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

by **kp1512** on Sun Feb 10, 2008 7:02 pm

CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN BODY MASS
Creatine has been repeatedly shown to increase muscle size and strength gains during resistance training. There is a great interest among researchers to find methods to further augment these gains by combining other supplements with creatine that may be complementary. One of these supplements is beta-alanine, which is the preferred precursor for the synthesis of carnosine in muscle. Carnosine serves as buffer in muscle to help the muscle better deal with acid that is produced during intense exercise. This study examined the combined effects of both creatine and beta-alanine during resistance training. Three groups of healthy strength athletes were randomized into a placebo group, a creatine group, or a creatine + beta-alanine group. All groups performed a 10 week resistance training program followed by testing of maximal strength and body composition. The combination group experienced the greatest increases in lean body mass and the greatest reduction in percent body fat. Both creatine groups had greater increases in strength compared to placebo. This study is important because it shows an additional benefit of supplementing with beta-alanine beyond that achieved with creatine supplementation alone.

Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum AD, Stout JR. Effect of Creatine and beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes: 1120: 9:45 AM - 10:00 AM. Med Sci Sports Exerc. 2006 May;38(5 Suppl):S126.

by **health4ni** on Fri Feb 29, 2008 4:37 pm

I've been using a Beta Alanine & Creatine supplement for 18 days now.

Each capsule contains:
- Beta Alanine: 400mg
- Creatine Monohydrate: 350mg

I take 10 caps 15mins into my workout, then another 10 caps 15-20mins later.
So that's 4g of BA & 3.5g of Creatine x2 = 8g BA & 7g creatine

I've noticed a real increase in work rate and concentration after about 30mins of training. And at the end I feel good too; although often exhausted due to my work rate being kept so high cos I feel so good (if that makes sense).

On non-training days I take 10 caps at breakfast and 5 at lunch.
So that's 6g of BA & 5.25g of Creatine.

I'll keep you informed as to how I get on, but so far I'm very impressed.

--

A female client is also taking them and she too believes they are defo making a positive impact. She has had to lower her dose to 7 caps x2 I think cos she was getting tingling from the BA.

by **kp1512** on Fri Feb 29, 2008 5:21 pm

hands done an excellent combo

by **Hugh** on Sun Mar 02, 2008 12:20 am

nice to hear that Beta alanine and creatine works well together. Creatine and HMB have better result than HMB or creatine separately.

Maybe CREATINE + BETA ALANINE+ HMB could be good . I might try to add some beta alanine to my creatine HMB stack.

by **health4ni** on Thu Apr 17, 2008 9:55 am

Same study as KP referenced but the pubmed info:

Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.

Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.

The effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine plus beta-alanine (CA) group. During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, IGF-1, and sex hormone binding globulin. Changes in lean body mass and percent body fat were greater (P < 0.05) in CA compared to C or P. Significantly greater strength improvements were seen in CA and C compared to P. Resting testosterone concentrations were elevated in C, however, no other significant endocrine changes were noted. Results of this study demonstrate the efficacy of creatine and creatine plus beta-alanine on strength performance. Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

by **Hugh** on Mon Apr 28, 2008 6:15 pm

received 500 grams of beta alanine friday, did start taking it today 1 gram at noon after training with 25 grams of peptides trained again at 18.00, crazy feeling !!! I can't explain how it is possible to have a positive effect so quickly and without any loading phase. I took 1 more gram (in water solubility is perfect) post training with 25 grams of peptides again and this time 5 grams dextrose and 3 grams ribose. almost no tingling (only my hears

, much less than with 5 to 10 grams of GABA)

feel stronger, no deep breathing, no burn feeling all these things make sense as they look like an increased intracellular buffering capacity. But so fast :shock:

will I become addicted to Beta alanine as I am to EAA ???i'll keep taking it and I will see.

insulin ( peptides) and beta alanine good friends ?

by **kp1512** on Mon Apr 28, 2008 6:21 pm

Not sure...but good experiment....just tying to think what mechanism would encourage the response...

by **julesm** on Mon Apr 28, 2008 10:08 pm

hugh so are you shootin slin or peptide growth factors?

CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

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Re: CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

Re: CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

Re: CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

Re: CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

Re: CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

Re: CREATINE AND BETA-ALANINE COMBO AUGMENTS STRENGTH AND LEAN B

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