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.
P.S. Know any food sources with a high BA content?
asked byJared_Krauss (396)
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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.
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.
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