Tweet
Een tijd terug heb ik eens op Ergogenics een stuk gelezen over Beta-alanine en om niet te herleiden redenen (zat op mijn werk wat voor me uit te staren) moest ik daar ineens weer aan denken. Iemand hier ervaring met het goedje?
Q: What is Beta-Alanine?
A: Beta-alanine is a non-essential amino acid that we get in our diet through protein foods such as chicken, beef, pork, fish and it also naturally occurs in the body.
Q: What does the actual research say that Beta-Alanine can do?
A:Currently the research shows, through boosting carnosine levels with Beta-Alanine, we can significant increases strength, power, lean muscle mass, muscular endurance, possibly body fat reduction and a very recent study showed Beta-Alanine improved AEROBIC endurance as well.
Q: What is carnosine and where is it found in our bodies?
A: Carnosine is a dipeptide of Beta-Alanine and histidine, that is found in both type 1 and type 2 muscle fibers, though significantly in higher concentrations in type 2 fibers.
Q: How does Carnosine work in our bodies?
A: Carnosine is thought to influence exercise performance in many ways, but the most studied and understood at this point is its ability to buffer hydrogen ions (H+).
Our bodies energy systems release H+ as they break down ATP, utilize substrates ect.. As a result H+ buildup and cause our pH in our muscles to lower(become more acidic). This lower pH effect directly interferes with muscular contraction, energy (ATP) production and increases fatigue, all factors that cause your performance to plummet
By boosting intramuscular carnosine levels, we can buffer some of these H+ and fight off some of the pH drop and all the negative performance effects it has during exercise.To function effectively, muscle cells rely on buffers like carnosine to avoid becoming acidic (low pH) during exercise. If you want your muscles to remain strong and maintain powerful contractions, they need to be in an optimal pH range. If they don’t and the pH drops below that optimal level, you have significantly less strength and fatigue more quickly.
You know this is happening when you feel that familiar burn in your muscles or even when you’re lifting heavy and reach muscular failure. Muscle pH has dropped and it’s largely a result of an increase in hydrogen ions (H+) which build up when you break down the high energy compound ATP during exercise. The breakdown of ATP and the subsequent rise in H+ concentrations occurs in our all of our energy systems but is most prevalent in an energy system called glycolysis which also produces lactic acid. Lactic acid releases H+ ions, contributing further to the pool of H+ that’s filling your muscles from the breakdown of ATP. With the presence of H+ pH drops fast as does muscular performance.
Q: Is the research on carnosine new?
A: Carnosine was discovered in Russia in 1900, but it wasn’t until over 50 years later that the first research on Carnosine and its effects on muscle buffering where published.
Q: Why not take straight carnosine instead of Beta-Alanine?
A: When you ingest carnosine in isolation, most of it is broken down in the gastrointestinal (GI) tract into its constituent amino acids, beta-alanine and histidine. Some intact carnosine does escape the GI tract freely but even that amount is quickly broken down in our blood by the enzyme Carnosinase. In a very short time, all the carnosine you just ingested is either eliminated or converted to beta-alanine and histidine. These two amino acids are then taken into the muscle, where they are converted back to carnosine with the help of the enzyme carnosine synthetase.
Q: Shouldn’t we take extra histidine along with Beta-Alanine since histidine is a component of carnosine?
A: The answer is no, because histidine is already present in high concentrations in muscle, while Beta-Alanine is only present only in small amounts. Researchers have determined that it is beta-alanine that drives carnosine synthesis, not histidine. Since this has been proven repeatedly in research, there is no need to supplement with extra histidine to increase carnosine levels.
Q: What is the dosage of Beta-Alanine being used in the research?
A: Beta-Alanine studies that are showing performance increases are using 3.2-6.4 grams a day, with the higher dose showing a faster increase in intramuscular carnosine levels and performance gains.
Q: How long will it take to start noticing benefits?
A: Performance benefits typically occur in as little as two weeks, although some individuals will notice benefits within one week. As carnosine levels increase, the benefits will follow. The most dramatic results are generally experienced within the 3-4 week range but they don’t stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on Beta-Alanine for at least three months to optimize your carnosine levels.
Immediate benefits: Many users experience intense vasodilatation/pumps from the very first dose of Beta-Alanine. Because Beta-Alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide synthase (a group of enzymes necessary for making the powerful vasodilator nitric oxide), this is an added, immediate benefit of Beta-Alanine.
Q: Are there any methods that may increase Beta-Alanine’s ability to increase Carnosine levels?
A: Yes. A recent study showed that a group of subjects taking Beta-Alanine with carbohydrates could increase performance gains very closely in half the time of the group taking an equal amount of Beta-Alanine without carbohydrates.
Q: What other ingreideints may enhance Beta-Alanine’s benefits?
A: When is comes to boosting carnosine or fighting cellular fatigue there are a few other key ingredients that either support Beta-Alanine’s carnosine boosting effects as well as boost a power antioxidant called glutathione that recent research shows may fight cellular fatigue. Some of these supportive ingredients act as direct precursors to the powerful antioxidant, glutathione and some work to support optimal carnosine levels.
1 N-Acetyl-L-Cysteine (NAC) - increases glutathione levels inside the cell which is a power antioxidant that fights cellular fatigue. Interestingly Beta-Alanine has now been shown to increase the synthesis of glutathione by increasing the availability of its precursor cysteine. Beta-Alanine and NAC work perfectly together.
2 Vitamin E – Vitamin E has been shown to increase carnosine levels more than carnsoine alone. Carnosine has been shown to increases Vitamin E antioxidant ability. These two operate hand in hand.
3 Alpha-Lipoic-Acid – Finalizing this HIGHLY synergistic formula, alpha-lipoic-acid is utilized as a highly versatile antioxidant that boosts other antioxidants like Vitamin E and Glutathione.
A: Beta-alanine is a non-essential amino acid that we get in our diet through protein foods such as chicken, beef, pork, fish and it also naturally occurs in the body.
Q: What does the actual research say that Beta-Alanine can do?
A:Currently the research shows, through boosting carnosine levels with Beta-Alanine, we can significant increases strength, power, lean muscle mass, muscular endurance, possibly body fat reduction and a very recent study showed Beta-Alanine improved AEROBIC endurance as well.
Q: What is carnosine and where is it found in our bodies?
A: Carnosine is a dipeptide of Beta-Alanine and histidine, that is found in both type 1 and type 2 muscle fibers, though significantly in higher concentrations in type 2 fibers.
Q: How does Carnosine work in our bodies?
A: Carnosine is thought to influence exercise performance in many ways, but the most studied and understood at this point is its ability to buffer hydrogen ions (H+).
Our bodies energy systems release H+ as they break down ATP, utilize substrates ect.. As a result H+ buildup and cause our pH in our muscles to lower(become more acidic). This lower pH effect directly interferes with muscular contraction, energy (ATP) production and increases fatigue, all factors that cause your performance to plummet
By boosting intramuscular carnosine levels, we can buffer some of these H+ and fight off some of the pH drop and all the negative performance effects it has during exercise.To function effectively, muscle cells rely on buffers like carnosine to avoid becoming acidic (low pH) during exercise. If you want your muscles to remain strong and maintain powerful contractions, they need to be in an optimal pH range. If they don’t and the pH drops below that optimal level, you have significantly less strength and fatigue more quickly.
You know this is happening when you feel that familiar burn in your muscles or even when you’re lifting heavy and reach muscular failure. Muscle pH has dropped and it’s largely a result of an increase in hydrogen ions (H+) which build up when you break down the high energy compound ATP during exercise. The breakdown of ATP and the subsequent rise in H+ concentrations occurs in our all of our energy systems but is most prevalent in an energy system called glycolysis which also produces lactic acid. Lactic acid releases H+ ions, contributing further to the pool of H+ that’s filling your muscles from the breakdown of ATP. With the presence of H+ pH drops fast as does muscular performance.
Q: Is the research on carnosine new?
A: Carnosine was discovered in Russia in 1900, but it wasn’t until over 50 years later that the first research on Carnosine and its effects on muscle buffering where published.
Q: Why not take straight carnosine instead of Beta-Alanine?
A: When you ingest carnosine in isolation, most of it is broken down in the gastrointestinal (GI) tract into its constituent amino acids, beta-alanine and histidine. Some intact carnosine does escape the GI tract freely but even that amount is quickly broken down in our blood by the enzyme Carnosinase. In a very short time, all the carnosine you just ingested is either eliminated or converted to beta-alanine and histidine. These two amino acids are then taken into the muscle, where they are converted back to carnosine with the help of the enzyme carnosine synthetase.
Q: Shouldn’t we take extra histidine along with Beta-Alanine since histidine is a component of carnosine?
A: The answer is no, because histidine is already present in high concentrations in muscle, while Beta-Alanine is only present only in small amounts. Researchers have determined that it is beta-alanine that drives carnosine synthesis, not histidine. Since this has been proven repeatedly in research, there is no need to supplement with extra histidine to increase carnosine levels.
Q: What is the dosage of Beta-Alanine being used in the research?
A: Beta-Alanine studies that are showing performance increases are using 3.2-6.4 grams a day, with the higher dose showing a faster increase in intramuscular carnosine levels and performance gains.
Q: How long will it take to start noticing benefits?
A: Performance benefits typically occur in as little as two weeks, although some individuals will notice benefits within one week. As carnosine levels increase, the benefits will follow. The most dramatic results are generally experienced within the 3-4 week range but they don’t stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on Beta-Alanine for at least three months to optimize your carnosine levels.
Immediate benefits: Many users experience intense vasodilatation/pumps from the very first dose of Beta-Alanine. Because Beta-Alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide synthase (a group of enzymes necessary for making the powerful vasodilator nitric oxide), this is an added, immediate benefit of Beta-Alanine.
Q: Are there any methods that may increase Beta-Alanine’s ability to increase Carnosine levels?
A: Yes. A recent study showed that a group of subjects taking Beta-Alanine with carbohydrates could increase performance gains very closely in half the time of the group taking an equal amount of Beta-Alanine without carbohydrates.
Q: What other ingreideints may enhance Beta-Alanine’s benefits?
A: When is comes to boosting carnosine or fighting cellular fatigue there are a few other key ingredients that either support Beta-Alanine’s carnosine boosting effects as well as boost a power antioxidant called glutathione that recent research shows may fight cellular fatigue. Some of these supportive ingredients act as direct precursors to the powerful antioxidant, glutathione and some work to support optimal carnosine levels.
1 N-Acetyl-L-Cysteine (NAC) - increases glutathione levels inside the cell which is a power antioxidant that fights cellular fatigue. Interestingly Beta-Alanine has now been shown to increase the synthesis of glutathione by increasing the availability of its precursor cysteine. Beta-Alanine and NAC work perfectly together.
2 Vitamin E – Vitamin E has been shown to increase carnosine levels more than carnsoine alone. Carnosine has been shown to increases Vitamin E antioxidant ability. These two operate hand in hand.
3 Alpha-Lipoic-Acid – Finalizing this HIGHLY synergistic formula, alpha-lipoic-acid is utilized as a highly versatile antioxidant that boosts other antioxidants like Vitamin E and Glutathione.
Comment