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How often have we recently come across supplements based on a substance called beta-alanine … Of course, they are highly recommended, but not everyone knows how it works, what it is, and above all, how effective it is!
It is also worth mentioning the aspect of combining it with other supplements, e.g. typical creatine preparations, i.e. those considered to be the best-acting anabolic supplements (although many people already call beta-alanine itself the creatine of the 21st century) - let's see how it all looks in this case!
Beta-Alanine - mechanisms
Beta-Alanine (3-aminopropionic acid) is a specific amino acid that usually does not occur on its own, but with other amino acids of similar configuration - it creates so-called peptide bonds. Of course, this compound should not be confused with alpha-alanine, because 3-aminopropionic acid is its constitutional isomer (the same number and type of atoms, but different chemical bonds, which is why they perform different functions and have different applications)
The flagship function of beta-alanine is the fact that it is a precursor of the dipeptide carnosine (apart from beta-alanine, it is also created by the amino acid histidine) . What does it mean? Well, maintaining an optimal level of 3-aminopropionic acid has a significant effect on the synthesis of carnosine and is able, according to research, to increase its level by up to 64%, thus influencing the increase in the physiological functions of the muscular system (e.g. muscle endurance during training and better regeneration or reduction of muscle fatigue).
The beta-alanine - carnosine mechanism is closely related to the energy methods/mechanisms that take place in our body and are used to perform specific physical work:
- glycolytic mechanism,
- oxidative mechanism,
- ATP mechanism - phosphocreatine
During extreme effort in the gym, we usually use the glycolytic mechanism and ATP - phosphocreatine, and depending on the intensity, range of repetitions, training goal and the use of a specific training methodology, we mainly use one mechanism in a specific range of repetitions performed. We are also often hit by the so-called muscle fatigue - of course creatine supplements help us counteract this phenomenon, but they only work in specific conditions of work performed and are not always effective in this matter. It is worth combining both supplements. Why with beta-alanine? Well, increased carnosine synthesis induced by 3-aminopropionic acid works effectively in most conditions in which we use different energy mechanisms - it also constitutes a specific buffer for hydrogen ions, which supports regeneration, reduction of muscle fatigue and minimization of muscle acidification.
Hydrogen ion buffering is essential for controlling rapid changes and maintaining acid-base balance in the cellular environment. How does this happen? The largest amounts of hydrogen ions and acid-base disturbances occur during intense physical exercise and affect all three energy mechanisms. Of course, these ions are released and, as a result, accumulate, which causes the muscle environment to become excessively acidic (pH value drops). This happens especially after ATP disintegration (the concentration of hydrogen ions increases), and as a result of anaerobic glycolysis (glycolytic mechanism), excessive amounts of lactic acid are additionally secreted, which dissociates (disintegrates to the level of smaller molecules), thus increasing the amount/concentration of H + ions. So how can we make progress? In such a case, without appropriate measures, it is difficult to make progress, because the muscular system is attacked from various sides by energy mechanisms of various types (taking part in various ranges of physical work intensity) - muscle fibers, in order to develop at the angle we specify, need an appropriate environment, and therefore an optimal pH level, which rapidly drops as a result of the above-mentioned factors.
Beta-Alanine, NO and Oxidative Stress
The human body is unfortunately designed to develop resistance to certain substances, which after a certain time and in certain doses simply lose their "power". This is also the case with beta-alanine, which is good to use cyclically (like creatine), because the body gets used to the increased level of carnosine. Each mechanism has a specific activating stimulus, and in itself is a stimulus for the next mechanism, thus creating a series of chain reactions. If you have used beta-alanine, I suspect that some people have experienced a specific tingling on the skin, which for some was a motivator, and for others a feeling of discomfort, right? This is one of the "side effects" (not necessarily negative - it all depends on the person using it) . In addition, referring to chain reactions: just as beta-alanine is a precursor of carnosine, carnosine is one of the stronger precursors of nitric oxide. You can therefore benefit from beta-alanine supplementation to achieve a better flow of nutrients and oxygen through blood vessel dilation, effectively increasing the endurance capabilities of your muscles (thereby increasing the intensity of your workouts).
In addition, through increased activity and NO production, we are able to intensify the removal of excessive amounts of secondary metabolites. According to research, the increase in oxidative stress that occurs during intensive physical exercise negatively affects muscle regeneration and endurance. Oxygen load (oxidative stress) is a phenomenon that occurs when the homeostasis between the main antioxidant factors (e.g. ascorbic acid, vitamin E) and oxidizing factors (e.g. some phenols) is disturbed. Of course, oxidative stress is a beneficial phenomenon for oxidants, but not very beneficial for the entire organism. Disturbances of oxidative balance (concentration of reactive oxygen species - RFT) are also a kind of precursor to disorders of the homeostasis of the muscular system dynamism. What does it mean? Additionally, the negative effects of this physiological phenomenon are the states of inactivation of some proteins and enzymes and a decrease in the concentration of glutathione and ATP, and also the disintegration of erythrocytes. This phenomenon also has a destructive effect on muscle contractility because the transport of Ca2 + ions (calcium ions) is also disturbed.
Beta-Alanine as a precursor of carnosine is able to improve and activate calcium channels (increased calcium secretion) and increase the flow of energy and mineral substances by widening and unblocking blood vessels . This improves muscle contractility, their regeneration and the activity of muscle fibers - the processes that strengthen and increase the strength of these fibers are also intensified.
Beta-Alanine and creatine - supplementation.
The anabolic and anti-catabolic properties of creatine have been known for many, many years. A particularly good solution, even at the beginning, is the combination of beta-alanine with creatine monohydrate due to the synergism that occurs between them. These supplements complement each other very well. Let's go back for a moment to the energy mechanism ATP - phosphocreatine. It is activated and plays a dominant role during intensive exercises (then there are also intensive high-energy contractions) in the range of 4-6 repetitions, in a given series. ATP, which is an energy carrier, is stored and phosphocreatine undergoes the process of resynthesis (combining substances of a simpler nature to recover a given substance/substrate). Creatine is an effective agent precisely during the dominance of this specific energy mechanism . The synergy resulting from combining it with beta-alanine consists in supporting, for example, creatine monohydrate during the ATP - phosphocreatine reaction and "independent" action during the dominance of the glycolytic and oxidative mechanism, when the influence of the keratin supplement is insufficient. It is at these moments that we need the previously mentioned hydrogen ion buffer.
What effects can we expect when combining these two substances?
First of all, effective muscle fiber regeneration and minimizing the effect of muscle fatigue - according to research, beta-alanine is superior to creatine in these respects, and the combination of these two agents will significantly intensify the effects in this area at the cellular level. Beta-alanine is an effective agent for athletes of strength, endurance-strength and speed-strength disciplines - increased anaerobic capacity.
The studies were conducted in relation to specific effects - both when administering creatine monohydrate alone, beta-alanine alone, and a combination of the two. Of course, the most beneficial results were noted when using the latter option. Of course, you can manipulate the doses - with a smaller amount of creatine combined with beta-alanine, the test subjects were able to increase the intensity of training and their number, while using higher doses of creatine (of course still using beta-alanine) an increase in lean muscle mass and a decrease in body fat was noted.
How to dose supplements? In the case of creatine monohydrate, this is rather easy, because the school of using saturation phases, etc. is usually abandoned. So the intake scheme will look like this:
Training days:
- 5g in the morning on an empty stomach
- 5g after training
Non-training days:
- 5g in the morning on an empty stomach
- 5g at a time similar to post-workout time
You can also use a dosing schedule that changes the morning time to pre-workout. Then, creatine intake on training days will take place before and after the training session, while on non-training days it remains the same. As for beta-alanine, it looks a bit more problematic, because there is no set standard, only a limit that should be adhered to - the exact dose should be chosen independently, because it is an individual matter that depends significantly on personal and genetic characteristics. What is left? The trial method - after all, bodybuilding and any other sports discipline, when we take it seriously, is the art of observing your own body. The limit I mentioned can be helpful - it is considered that the optimal dose of beta-alanine oscillates in the range of 3-4g to effectively increase the level and activity of carnosine in the body (remember that increasing the level is only possible to about 64%). In addition, we include this agent in cyclic supplementation during the keratin cycle and, as in the case of monohydrate, we take a break from it - the body gets used to the high level of carnosine, which de facto drastically reduces the effectiveness resulting from this fact.
Janusz Ziolkowski - www.bb-mag.pl
