2

votes

How has Beta Alanine affected you?

Answered on August 19, 2014
Created June 20, 2012 at 8:45 PM

I decided to make the question open ended, leaving room for negative experiences.

But, in all my time supplementing, I've never found a single source supplement where I have had such a discernible effect on my body.

In high school I would take about 4.5g/day during soccer season and about 2g/day the rest of the year. I upped during soccer because on top of weight training and running I was adding in extra running in practices and more. I could honestly notice a difference in the time to exhaustion, continued intensity, delay of muscular fatigue, increased lung capacity when I was supplementing with Beta Alanine.

When I left high school and got to college I was caught up in the hype of this supplement and that one and blah blah blah, bull shit spend lotfs of money. But I always noticed that most of the supplements had Beta Alanine, Arginine, Glutamine, Caffeine (some had protests and other such unnecessary things when you're in your 20s).

I stopped using all of those about 1 1/2 years ago. I switched to Paleo about 2 months ago now. I haven't had the money to buy Omega 3s yet, but my roommate has let me use his intra workout supplement which is mainly the above mentioned supplements, minus the caffeine, plus some creatine.

I've been taking about 2.2g of BA/day and about 1g of Creatine/day. I've noticed a HUGE improvement again in my ability to power through long workouts, and just keep going. I may need to take a fiver after a WOD, but give me 20 minutes and I'm ready to go. I almost feel like I can't reach the end. haha, but I know my limits and know that recovery is just as important as the workout itself.

I'm just curious what everyone else's experiences were like.

Cheers, Jared

P.S. Know any food sources with a high BA content?

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 21, 2012
at 11:28 PM

Sorry Jared. Was on my cell phone when I posted this. Edited my respond.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 21, 2012
at 02:43 PM

I also workout more than once a day sometimes, depending the routine I'm doing and athletics I'm involved in, so if I'm taking it after one workout I'm technically taking it before another.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 21, 2012
at 02:40 PM

I just take creatine post workout because I feel like it gets into my muscle better as they are now a dry sponge, and adding dextrose and amino acids to the mix will facilitate the absorption process into the muscle. Truth be told though, I think it has value taken pre or post workout. I've experimented and still do, but I like it post workout and have been taking it that way for the most part for the past few years.

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 21, 2012
at 02:21 PM

Excuse my blindness, I did not see the link.

44739854bd06eb5c32af5d33aa866864

(859)

on June 21, 2012
at 02:06 PM

It sounds like you've got things figured out pretty well, but you might try upping your Creatine dose to 5g/day... that seems to be the standard maintenance dose, and it's works for me. I'd be curious to see if you notice a bump in performance.

44739854bd06eb5c32af5d33aa866864

(859)

on June 21, 2012
at 01:28 PM

I'm also curious about Creatine, before or after working out? I take it before personally...

44739854bd06eb5c32af5d33aa866864

(859)

on June 21, 2012
at 01:27 PM

Thanks for the link Danny, after reading that article I think I might pick up some Citrulline Malate and experiment a little along with Beta Alanine and Creatine!

96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 21, 2012
at 09:45 AM

I was under the impression that creatine should be taken before workouts, not after, as it provides a source of ATP, thus allowing muscle fibers to continue to work longer than they normally would, so you'd cause more damage to them. Any reason why after?

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 21, 2012
at 06:37 AM

care to elaborate why?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:39 PM

..Can I ask why you don't take stimulants before you workout? I can't do stimulants either cause anything more than 50mg of caffeine keeps me up until 4AM.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:30 PM

OH, I don't know, I just get a powdered/unflavored one from bodybuilding.com. The one I'm using right now is by AllMax nutrition.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:26 PM

Oh I don't know if it's cheaper or not, but I just get Optimum Nutrition unflavored BA powder from bodybuilding.com. That's where I get most of my stuff. I like tailoring my own workout drinks.

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 09:21 PM

Is it a better source than that, if it's online I'd like to know if you don't mind sharing. :)

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 09:20 PM

Nope, Core Fuel. Non stimulant.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:18 PM

What's the intra workout supplement you're taking? Is it Purple Wraath?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:16 PM

Thanks man, but I've already got a dealer ;)

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 09:15 PM

You might like to know about this then: http://www.ecrater.com/p/6996243/beta-alanine-pure-bulk-powder?keywords=beta+alanine SFW

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3 Answers

2
1edb06ded9ccf098a4517ca4a7a34ebc

on June 20, 2012
at 09:10 PM

I take beta alanine too and it is one of my favorites. I make a my own pre/intra workout concoction of glutamine, BCAAs, and BA and take creatine post workout. I will mix them with 5-10g dextrose if taking pre/intra workout and then do more dextrose (or pedialite, which is dextrose with electrolytes and really good flavoring and artificial colors :)) post workout with the creatine and BCAAs. I have tried other BA supplements on the market, but prefer to make my own so I can control all the ratios and ingredients, etc. It is one of the better ergogenic aids on the market, IMO.

Carnosine rich foods are we get our beta alanine if not supplementing. Carnosine is an amino acid found in animal products like beef, chicken, fish, eggs, and dairy.

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 09:20 PM

Nope, Core Fuel. Non stimulant.

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 09:15 PM

You might like to know about this then: http://www.ecrater.com/p/6996243/beta-alanine-pure-bulk-powder?keywords=beta+alanine SFW

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:30 PM

OH, I don't know, I just get a powdered/unflavored one from bodybuilding.com. The one I'm using right now is by AllMax nutrition.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:39 PM

..Can I ask why you don't take stimulants before you workout? I can't do stimulants either cause anything more than 50mg of caffeine keeps me up until 4AM.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:18 PM

What's the intra workout supplement you're taking? Is it Purple Wraath?

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 09:21 PM

Is it a better source than that, if it's online I'd like to know if you don't mind sharing. :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:16 PM

Thanks man, but I've already got a dealer ;)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 21, 2012
at 02:43 PM

I also workout more than once a day sometimes, depending the routine I'm doing and athletics I'm involved in, so if I'm taking it after one workout I'm technically taking it before another.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 20, 2012
at 09:26 PM

Oh I don't know if it's cheaper or not, but I just get Optimum Nutrition unflavored BA powder from bodybuilding.com. That's where I get most of my stuff. I like tailoring my own workout drinks.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 21, 2012
at 02:40 PM

I just take creatine post workout because I feel like it gets into my muscle better as they are now a dry sponge, and adding dextrose and amino acids to the mix will facilitate the absorption process into the muscle. Truth be told though, I think it has value taken pre or post workout. I've experimented and still do, but I like it post workout and have been taking it that way for the most part for the past few years.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 21, 2012
at 09:45 AM

I was under the impression that creatine should be taken before workouts, not after, as it provides a source of ATP, thus allowing muscle fibers to continue to work longer than they normally would, so you'd cause more damage to them. Any reason why after?

44739854bd06eb5c32af5d33aa866864

(859)

on June 21, 2012
at 01:28 PM

I'm also curious about Creatine, before or after working out? I take it before personally...

0
35d6a944fa8d677294e1e8da4aa1dd47

on September 25, 2013
at 01:21 PM

Jared, have you tried combining beta alanine with anything besides creatine yet? From my research I've found that using it with citrulline malate results in high levels of endurance/energy that allows me to get through my workout with ease.

0
C3bc92e6b5eba45dc55f43ac3c70cc25

on June 21, 2012
at 01:52 AM

I only use BA when I'm specifically training for a fight. Which is roughly 4-8 weeks out. I use 6g on training days. Two g 3x at the pre, intra & post workout windows. Zero on off days.I do notice a higher work capacity around the 2nd-3rd week. I also use citrulline Malate, BCAA, caffeine & organic gummy bears.

It's pretty common sense to "cycle" supplements. Don't have any sighted literature on this but from my digging around message boards it seems like most athletes are cycling this 4-8weeks on w/ 1 week off. These supplements can get pretty expensive if used year round. They're unnecessary unless you are trying to break a PR, plateau or training for some sort of competition.

Cit Malate links

http://www.ergo-log.com/citrullinemalate.html

http://www.scribd.com/doc/57706886/cit-malate

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 21, 2012
at 11:28 PM

Sorry Jared. Was on my cell phone when I posted this. Edited my respond.

44739854bd06eb5c32af5d33aa866864

(859)

on June 21, 2012
at 01:27 PM

Thanks for the link Danny, after reading that article I think I might pick up some Citrulline Malate and experiment a little along with Beta Alanine and Creatine!

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 21, 2012
at 06:37 AM

care to elaborate why?

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 21, 2012
at 02:21 PM

Excuse my blindness, I did not see the link.

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