This Muscle Supplement Supercharges Creatine’s Effectiveness

Physionic

Sep 30, 2024

Episode description

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References
[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

Unknown Funding / No Potential Conflicts of Interest

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#betaalanine #creatine #supplements

Episode description

Mindsip insights from this episode:

Evaluate beta-alanine effectiveness based on individual activity

The effectiveness of beta-alanine supplementation is not universal and really depends on your specific circumstances and type of activity.

#supplement

Enhance creatine effectiveness with beta-alanine

Beta-alanine improves creatine's effectiveness by creating carnosine, which reduces the muscle acidity that hinders creatine's ability to be recycled for energy.

#creatine

#muscle

Fuel initial bursts of activity with creatine

During the first 15 to 20 seconds of intense physical activity, your muscle cells primarily use their phosphocreatine pool to generate energy.

#creatine

#muscle

Utilize beta-alanine to buffer muscle acidity during exercise

Your body uses the amino acid beta-alanine to produce carnosine, a molecule that absorbs hydrogen ions to make your muscle cells less acidic during intense exercise.

#muscle

#supplement

Reduce muscle acidity to enhance creatine recycling

Increased muscle acidity from intense exercise slows down the enzymes that are trying to regenerate phosphocreatine, limiting your energy reservoir.

#ATP

#muscle

Reduce muscle acidity to enhance performance

Scientific studies show that increased muscle acidity directly reduces force production, meaning the more acidic the muscle, the worse its performance.