A Muscle Supplement worthy of Consideration... (that isn’t creatine)

Physionic

Sep 11, 2024

Episode description

*JOIN THE PHYSIONIC INSIDERS [PREMIUM CONTENT]*
Join the Physionic Insiders: https://bit.ly/PhysionicInsiders2

*HEALTH AUTONOMY [COURSE]*
Learn to Analyze & Apply Studies for Yourself: https://bit.ly/healthautonomy

*JOIN THE COMMUNITY*
Join my Community [It’s Free!]: https://bit.ly/PhysionicCommunity2

*EMAIL LIST*
1-2 Weekly Email of Value [It’s Free!]: http://bit.ly/2AXIzK6

*HIRE ME FOR CONSULTING:*
Consulting: https://bit.ly/3dmUl2H

Created with Biorender

References [Copy & Paste DOI into Search Engine]
[Study 342] Saunders B, Virgile A, Elliott-Sale KJ, et al. Infographic. A systematic review and meta-analysis of the effect of β-alanine supplementation on exercise capacity and performance. Br J Sports Med. 2020;54(15):925-926. doi:10.1136/bjsports-2019-101129

Public Funding: Conselho Nacional de Desenvolvimento Científico e Tecnológico and
Fundação de Amparo à Pesquisa do Estado de São Paulo (FAPESP) / No Potential Conflicts of Interest

[Study 343] Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37. doi:10.1007/s00726-011-1200-z

Funding: Unknown Funding / No Potential Conflicts of Interest

********CRITIQUES, RULES, AND NOTES********

Be aware of the following rules before posting comments:
- Please do not post summaries of the video in the comments - it damages retention on the video and YouTube is less likely to promote it (these videos cost me a lot of money to produce).

Critiques of my work are welcome! Please be aware of the following notes & rules before submitting critique:

Be mindful that this content is not all encompassing on the subject at hand and is self-limited for brevity to reach a wider audience. Also, be aware that I receive hundreds of YouTube comments per day, so the only way your critique can be considered is if you follow the steps outlined below. Finally, YouTube auto-deletes links, so I do not see most comments with links attached.

RULES:
If your comment is rude, you will be banned.
If your comment is not about the studies/topics at hand (i.e. extending to other outcomes not discussed) or offers critique with no scientific basis, it is unlikely to receive a response.

If you can follow these rules, I will try to address your critique and if there is merit, I will add an AMENDMENT to the content in question and pin it so everyone can see it (thank you!).

Please use the following link to submit your critique: https://bit.ly/PhysionicCritique

Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.

#musclebuilding #supplements

Episode description

Mindsip insights from this episode:

Utilize beta-alanine for exercises lasting 30 seconds to 10 minutes

Beta-alanine is only effective for exercise lasting between 30 seconds and 10 minutes, not for shorter explosive bursts or long-duration cardio.

#exercise

#supplement

Split beta-alanine dose to avoid tingling sensations

To prevent the common tingling and needle-like feeling from beta-alanine, simply split your daily dose into two or three smaller servings.

#supplement

Understand why beta-alanine fails for exercises under 30 seconds

For exercise under 30 seconds, your body uses a hydrogen-free metabolism called the phosphocreatine system, making beta-alanine's acid-buffering effect useless.

#exercise

#hydrogen

Enhance work capacity with beta-alanine for more repetitions

Beta-alanine does not increase your strength or speed, but it improves your capacity to perform more work, such as completing more repetitions.

#exercise

#supplement

Supercharge beta-alanine with an uncommon molecule

The effects of beta-alanine can be supercharged by pairing it with another specific, uncommon molecule.

#supplement

Skip beta-alanine for powerlifting workouts

If your workouts consist of explosive movements or very low repetitions like powerlifting, beta-alanine will likely not provide any benefit.

#strength

#supplement

Address tingling effects to improve placebo-controlled study accuracy

The tingling side effect makes it difficult to conduct truly blind placebo-controlled studies, as participants can often guess if they've received the real supplement.