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

********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.

#betaalanine #creatine #supplements

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
[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

********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.

#betaalanine #creatine #supplements

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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