Basically I made this thread because I’ve been researching
beta alanine recently and have wanted to understand it properly. Basically it seems beta alanine by itself may work but it’s not certain - whereas creatine and beta alanine does seem to work quite well. (short version of the thread) lol
First off we need to understand ATP before we continue.
ATP is of crucial importance in almost all organisms, because ATP is the common "energy currency" of cells
ATP goes through a process called ATPases to create this energy, during this process ATP dephosphorylation happens (dephosphorylation is the losing of a phosphate ion while phosphorylation is the addition of a phosphate ion). ATPases are a class of enzymes that catalyze the decomposition of adenosine triphosphate (ATP) into adenosine diphosphate (ADP) and a free phosphate ion. This dephosphorylation reaction releases energy.
Because ADP cannot directly produce energy it has to be converted back to ATP to release energy again. To change ADT to ATP we use ATP Synthase, for ATP synthase to occur we need ADP and a phosphate.
ADP + Pi = ATP
Simple!
So we know how ATP works and how its converted, so let’s start with Beta alanine.
First off a little background info, when we exercise our bodies use the energy source ATP. When ATP creates energy by losing its phosphate it turns into ADP as we have covered all ready. Usually our bodies use Glycolysis or Oxidative phosphorylation to donate the phosphate for ATP synthase. When this happens the body releases H+. This H+ causes a decrease in pH which causes fatigue whilst exercising.
Beta Alanine is the rate-limiting precursor of carnosine, and carnosine can pick up these H+ which will mean more pH, which in theory means the ability to work out for longer without getting fatigued.
So how does creatine fit in?
Well when we supplement creatine it goes into our liver and phosphorylation happens by creatine kinase to create creatine phosphate which is then stored in our muscles or intramuscular.
As we know ATP is created by ATP synthase with ADP and a phosphate. And we now have creatine phosphate which doesn’t release H+ unlike Glycolysis or Oxidative phosphorylation. This means the less H+ will be released and we can in theory work out for longer without getting fatigued.
So it looks like they could both work very well together, but before you run out and get both of them, we should look at a few scientific studies to see what they say aswell.
Effects of creatine + beta alanine 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.
PMID: 17136944 [PubMed - indexed for MEDLINE]
Ok so what about beta alanine by itself?
Well unfortunately the evidence is split with this, Here’s the for it
Muscle carnosine synthesis is limited by the availability of beta-alanine. Thirteen male subjects were supplemented with beta-alanine (CarnoSyn) for 4 wks, 8 of these for 10 wks. A biopsy of the vastus lateralis was obtained from 6 of the 8 at 0, 4 and 10 wks. Subjects undertook a cycle capacity test to determine total work done (TWD) at 110% (CCT(110%)) of their maximum power (Wmax). Twelve matched subjects received a placebo. Eleven of these completed the CCT(110%) at 0 and 4 wks, and 8, 10 wks. Muscle biopsies were obtained from 5 of the 8 and one additional subject. Muscle carnosine was significantly increased by +58.8% and +80.1% after 4 and 10 wks beta-alanine supplementation. Carnosine, initially 1.71 times higher in type IIa fibres, increased equally in both type I and IIa fibres. No increase was seen in control subjects. Taurine was unchanged by 10 wks of supplementation. 4 wks beta-alanine supplementation resulted in a significant increase in TWD (+13.0%); with a further +3.2% increase at 10 wks. TWD was unchanged at 4 and 10 wks in the control subjects. The increase in TWD with supplementation followed the increase in muscle carnosine.
PMID: 16868650 [PubMed - indexed for MEDLINE] And here’s the info against it Carnosine (Carn) occurs in high concentrations in skeletal muscle is a potent physico-chemical buffer of H+ over the physiological range. Recent research has demonstrated that 6.4 g x day(-1) of beta-alanine (beta-ala) can significantly increase skeletal muscle Carn concentrations (M-[Carn]) whilst the resultant change in buffering capacity has been shown to be paralleled by significant improvements in anaerobic and aerobic measures of exercise performance. Muscle carnosine increase has also been linked to increased work done during resistance training. Prior research has suggested that strength training may also increase M-[Carn] although this is disputed by other studies. The aim of this investigation is to assess the effect of 10 weeks resistance training on M-[Carn], and, secondly, to investigate if increased M-[Carn] brought about through beta-ala supplementation had a positive effect on training responses. Twenty-six Vietnamese sports science students completed the study. The subjects completed a 10-week resistance-training program whilst consuming 6.4 g x day(-1) of beta-ala (beta-ALG) or a matched dose of a placebo (PLG). Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition. beta-Alanine supplemented subjects increased M-[Carn] by 12.81 +/- 7.97 mmol x kg(-1) dry muscle whilst there was no change in PLG subjects. There was no significant effect of beta-ala supplementation on any of the exercise parameters measured, mass or % body fat. In conclusion, 10 weeks of resistance training alone did not change M-[Carn].
PMID: 18175046 [PubMed - in process] Because there’s no definitive evidence to support beta alanine by itself I would always suggest taking it with creatine.
