Beta-alanine is a relatively new supplements on the market as in studies in the last 3 years has certainly promising results. Beta-alanine acts as a buffer in the muscles by increasing the levels of di-peptide carnosine. Carnosine concentrations will neutralize the pH value intramuscularly and improve endurance and strength, your activities lasting over more than a minute. By preventing the accumulation of hydrogen ions and thus increase time to exhaustion - will, according to studies beneficial synergistic with creatine (9-11).
Isolation, one in a series of studies - both short term (4 weeks) and longer (8 weeks) observed that supplementation of beta-alanine can prolong time to exhaustion, increase exercise tolerance, give you strength and aerobic power, give you better " reps-endurance, improve the composition of muscle and fat and prevent exhaustion of the nervous system (1-7).
In two independent studies of recent date (8.12) scientists came forward to grant both increased strength and improved sprint performance at the end of a cardio workout.
Many, especially the various manufacturers and retailers have touted the product and compared it with creatine - but from the available literature (which is largely sponsored), it is too early to say for sure.
When it comes to dosages in the studies I have cited, it is used between 1.5 and 6.5 g (daily) divided over 2-6 doses.
X-Life sells 300g beta-alanine for 399 - and might be worth trying, especially in combination with creatine. I set the course price if you are in this post comes with honest feedback on how you experienced the effect.
Citations:
1. Stout JR, et al. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity that neuromuscular fatigue threshold. J Strength Cond Res. 2006
2. Zoeller RF, et al. Effects of 28 days of beta-alanine and creatine monohydrate supplementation Wed aerobic power, ventilatory and lactate threshold, and time to exhaustion. Amino Acids. 2007
3. Stout JR, et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2007; 32 (3) :381-6.
4. Hence W, et al. Beta-Alanine supplementation augment muscle Carnosine content and attenuates fatigue hum repeated isokinetic contractions bouts in trained sprinter. J Appl Physiol.November 2007
5. Hoffman J, et al. Beta-Alanine and the Hormonal Response to Exercise. Int J Sports Med. June 2008
6. Hoffman J, et al. Effect of creatine and beta-alanine supplementation Wed performance and endocrine responses in strength / power athletes. Int J Sport Nutr Exerc Metab. 2006 August; 16 (4) :430-46
7. Hill CA, et al. Influence of beta-alanine supplementation Wed skeletal muscle Carnosine Concentration and high intensity cycling capacity. Amino Acids. February 2007
8. Beta-alanine Improvement sprint performance in endurance cycling. Van Thiene R, et al. Med Sci Sports Exerc. April 2009
9. Zoeller RF, et al. Effects of 28 days of beta-alanine and creatine monohydrate supplementation Wed aerobic power, ventilatory and lactate threshold, and time to exhaustion. Amino Acids.September 2007
10. Hoffman J, et al. Effect of creatine and beta-alanine supplementation Wed performance and endocrine responses in strength / power athletes. Int J Sport Nutr Exerc Metab. 2006 August; 16 (4) :430-46.
11. Stout JR, et al. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity that neuromuscular fatigue threshold. J Strength Cond Res. November 2006, 20 (4) :928-31.
12. Ergogenic effects of Betaine supplementation Wed strength and power performance. Lee EC, et al. J Int Soc Sports Nutr. 2010 in July 1919, 7 (1): 27
