
This Muscle Supplement Supercharges Creatine’s Effectiveness
Physionic
Sep 30, 2024
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.
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.
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.
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.
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.
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.
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