Supplements the debate/discussion thread

So, looking at good ol' Wikipedia Beta Alanine helps increase lean mass gains? Is that right or have I missed something?

Is it as studied as creatine? I.e. a real thing?
 
FrenchTart said:
So, looking at good ol' Wikipedia Beta Alanine helps increase lean mass gains? Is that right or have I missed something?

Is it as studied as creatine? I.e. a real thing?
Click to expand...

Yes, it is.

It is the rate-limiting step in the production of carnosine within skeletal muscle, so ploughing more into the body helps build up carnosine in those muscles.

What does that mean?

Practically, it stops the build-up of nasty by-products in muscles as they work, meaning more duration to the work being done. In other words, more reps, longer workouts, etc.

The lean tissue element is simply a derivative of this: more carnosine = more mass in the muscle fibres concerned.

The typical supplement protocol for it is 5g/day (ish) in doses that don't exceed 1g, simply because it induces parasthesia (nerve pain, typically manifested as tingling sensations in the skin, fingers, face, etc.)... this parasthesia is pimped by supplement companies as "energy" for workouts. Which is why I get so annoyed by its inclusion in any pre/post-workout solution. Because that's not how it works. :)
 
FrenchTart said:
So, looking at good ol' Wikipedia Beta Alanine helps increase lean mass gains? Is that right or have I missed something?

Is it as studied as creatine? I.e. a real thing?
Click to expand...

It increases muscular endurance more so IIRC, but I'm sure mrthingyx will be along with all the details soon enough ;)
Yes it is very well studied and shown to have a real effect.

Edit: it's like he knew what I was thinking!
 
Ah, really interesting. Thanks for the info. I might get some in once I'm off my cut...though remembering to take it 5 times per day sounds a little tiresome.
 
tom_e said:
It increases muscular endurance more so IIRC, but I'm sure mrthingyx will be along with all the details soon enough ;)
Yes it is very well studied and shown to have a real effect.

Edit: it's like he knew what I was thinking!
Click to expand...

You say that like I'm a predictable bore. :(

If I wasn't, then I guess I'd be offended. :D

To be fair, I should have used my customary spoiler tags...

FrenchTart said:
Ah, really interesting. Thanks for the info. I might get some in once I'm off my cut...though remembering to take it 5 times per day sounds a little tiresome.
Click to expand...

It might sound arduous, but it's quite simple just to add some to teach glass of water/coffee/whatever drunk over the course of a day. :)
 
mrthingyx said:
Yes, it is.

It is the rate-limiting step in the production of carnosine within skeletal muscle, so ploughing more into the body helps build up carnosine in those muscles.

What does that mean?

Practically, it stops the build-up of nasty by-products in muscles as they work, meaning more duration to the work being done. In other words, more reps, longer workouts, etc.

The lean tissue element is simply a derivative of this: more carnosine = more mass in the muscle fibres concerned.

The typical supplement protocol for it is 5g/day (ish) in doses that don't exceed 1g, simply because it induces parasthesia (nerve pain, typically manifested as tingling sensations in the skin, fingers, face, etc.)... this parasthesia is pimped by supplement companies as "energy" for workouts. Which is why I get so annoyed by its inclusion in any pre/post-workout solution. Because that's not how it works. :)
Click to expand...
But equally, there is nothing wrong with including it in your pre workout regimen at ~5g if you don't mind the tingles.

Ain't nobody got time to mix up 5 batches of 1g.
 
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