The TRUTH About Using Beta-Alanine for Strength Training

[@jeffdecelles6692]

Started taking creatine in beta alanine couple months ago and join the gym as I just turned 60 in December. I have to say it has changed my entire life around and I am in the best shape of my life with the exception of all my injuries shoulders and hip.

[@walkerskii]

I appreciate your dry sense of humor modestly blended in.

[@GreySteel]

Thankyou!

[@lifesgoodeveryone5407]

Carnosine is a dipeptide synthesized in the body from β-alanine and L-histidine. It is found in high concentrations in the brain, muscle, and gastrointestinal tissues of humans and is present in all vertebrates. Carnosine has a number of beneficial antioxidant properties

[@mauriciorossi8477]

I gotta say this is the only time I've someone talk about how they analyze a study and it was so eye opening. Thank you so much for this entertaining and informative video.

[@ryansmith1228]

Beta-alanine made my face itch in a weirdly pleasant way. It would also made working out feel good for some reason

[@OpiumMonkey]

The expectation effect or placebo is very real. Anytime you take something that you believe will enhance you it will, which is why we need to placebo test new products because it is that real.

[@HAL-dm1eh]

This is the first I've heard of this. I put creatine in my coffee everyday (so it will get consumed) and though I was one of these "creatine responders" in my youth that just blew up with water, it strangely doesn't affect me as much (size/weight wise) now that I'm older. I just do it in the hopes that it is helping me with that extra 1 rep I needed on a PR. This video was eerily timely though. On top of having to reorder some creatine, I just this week started new custom programming I designed myself for hypertrophy (big thanks to Mr Baker and Dr Isratel). I've been strength training for years to build a strong base, but my ultimate goal has always been as much natural hypertrophy as possible. Given this is around the "1 minute" mark in an energy cycle it sounds like something I would be interested in experimenting with now that my reps have gone from 1-5 to 8-20 and my workouts are now 4x/week as opposed to 3. I have to wonder does this tiny bit of help have an effect on fatigue in this range as well. 👍

[@martynblackburn9632]

Don't you need a insulin and sugar spike for the creatine?

[@williamtomkiel8215]

BA would be a benefit for long term isometrics 1-2+ minutes after some conscientious reps that took about a minute to complete- burn out the creatine cycling -then you're in the zone? for the BA and the carnosine chemistry to keep the contraction as tight and hard as you can. > MMC rules. that tells the body to maintain muscle mass and bones integrity due to the stress of the load. AS an over 70 guy, I've seen the results of gluttony and sloth. also in the "crowd" , sarcopenia factors/ syndrome. good presentation

[@faeivi]

Great video! Loved it!

[@youtubecansukkadik]

What I do know is that when I drink C4 pre-workout or a Musashi energy drink that I get tingly & feel like running a marathon for about an hour. Better than that Red Bull stuff that gives me a buzz for 20 minutes & then makes me feel like crap for the rest of the day.

[@fastbusiness]

Like usual, I learned a lot by watching and hearing your explanation. Thanks again for the videos. 💪

[@markathanacio9724]

I've been taking creatine since my late 20's and Beta Alanine daily for the past 12 years, I'm 58 now. Mix both with my coffee. As usual a great explanation with the video.

[@mmh7980]

Keep in mind that high temperatures degrade creatine and alanine.

[@catalystv7520]

Beta alanine helped me a lot as a runner , besides the placebo affect the only way to get rid of the pleasant itch was by running 🏃‍♂️

[@Michael-4]

That 2.85% increase sounds good. Was there a control group taking a placebo in any of the studies? How did they do if there were?

[@shantanusapru]

My understanding of the literature on beta-alanine supplementation is that it is nearly useless/worthless for maximal & near-maximal strength training, but maybe ( *may* be) a little bit useful for hypertrophy-style training by increasing 'endurance' & 'recoverability'. I also read some articles reg. its supposed benefits on runners -- esp. medium to long distance runners (but not marathoners/ultra-marathoners), but I'm not convinced... In short, the area def. needs much more research -- larger, better designed trials -- before one can recommend its 'routine' usage... Most people who lift recreationally, and whose life doesn't revolve around the gym -- beginners, intermediates (& maybe even advanced) -- are better off pouring that money into food, or supplements that actually work, like creatine...

[@susanwright1999]

And also lowering ph levels.Which is good

[@shantanusapru]

@@susanwright1999 No, over-rated. The body does a great job self-regulating pH levels.

[@giraffejpclaasseroth]

Sully, thanks for a great straight forward article. I have been taking BA for 9 months and I am unsure that there is any direct benefit. I was actually going to stop taking it on the day I saw your video and decided to continue a little longer - logic: “Well, Sully takes it.” Real good information on supplements can be found; well, no where really. My only guide has come from an article by Cody Miller, “Stop Wasting Money - Nutrition Supplements that Actually Work” 9.15.16 and The Barbell Prescription by some guy named Sullivan. I would request you create a similar article for BCAAs. Especially for masters, anything that promotes muscle protein synthesis is always welcome. Therefore, I feel your take on BCAAs would be very helpful. - The other John C. from N. Virginia.

[@yootoober49]

Seems like it could help with an obstacle course run. To delay fatigue and allow better performance.

[@meowderthecat4679]

It doesn’t cost you extra money really. It’s in most pre workouts and is just included. If it doesn’t have it in the pre you can buy it seperate and in that case it is more expensive

[@xristos596]

Some people make their own pre workouts with raw ingredients

[@saltrock9642]

I tried creatine and other workout supplements but found they raised my blood pressure. I just eat right, very little carbs and find that my workouts are great with better than expected results. I never woulda thunkit that at my age of 56 I would add muscle and get exponentially stronger. Thanks Doc!

[@poofella]

carbs are good for you eat enough

[@F_MSM2]

I'm 56 also and found that eating low carb drains my energy for anaerobic and aerobic exercise. What do you consider low carb?

[@NikosKorompos-i5n]

You should eat carbs. Carbs are the main source of energy for your body, followed by fats and lastly protein.

[@saltrock9642]

@@NikosKorompos-i5n did you not read my comment? I have proven to myself that your statement is false. I’m much healthier now than I have ever been in my entire life. I exercise with vigor and I split firewood as a side hustle all on less than 50 grams of carbs per day. I lost 80 pounds, threw away the c-pap, no cavities for the last 3 years, beautiful bloodwork, lower bp, thinking much clearer and the list goes on and on.

[@marianne1959]

​@@poofellaCarbs are not an essential nutrients. Protein and fats are. Healthiest I've been in 30 yrs since I went zero carb 3 yrs ago. Now age 64.

[@misselissalk]

I wouldn’t describe it as a tingle. It feels more like when you’ve exposed your face to -30° 40 mph winds and then you come back inside and it feels like you’re skin has been sent through a planer.

[@GreySteel]

For me it is like walking through a mist of menthol, if that makes any sense. Disconcerting the first time I ever felt it...now it's just a familiar and oddly pleasant sensation.

[@EVOQBIKE]

have you heard about Lactigo? The first carnosine gel that can actually be applied transdermally, so we don't need to rely on the bond of L-histidine and Beta alanine? We are huge fans of it.

[@henrikgulyas]

Hm. Based on your explanation, why mess around with beta-alanine? Why not supplement directly with carnosine?

[@Spoongooner]

Why not just supplement with Carnosine directly? .. I googled it after your video and see many brands selling it as a supplement.. somebody please explain.. is beta-alanine conversion better ?? I currently take preworkout drinks by Jay Cutler.. they are my fav.. tried them all over last 30 years of working out.. I definitively like the beta-alanine and creatine combo.. I get super pumped with it.. after working all day, and traffic and stress... the preworkout drinks get my ass off the couch and into the gym... I like the itch, its like a switch goes off and my whole attitude changes and beast mode turns on .. I start drinking it on the way to the gym,, as Im walking into gym... airpods go in.... Heavy metal music starts..... itch starts and BAM .. 50 years old and still kicking ass in the gym!

[@jorgeluisrodrigues1322]

Carnosine doesn't absorb very well, just waste of money.

[@bobwallace9814]

I quit spending money on those high dollar pre workout powders. Instead mix 5 grams of each, creatine and beta alanine with strong coffee.

[@_Paul_N]

This! All you need is creatine, beta alanine, and whey isolate if you struggle to eat protein throughout your day. Everything else in supplement shops are a scam lol.

[@jacksampsonforever]

Could you do a video on Citrulline Malate, Sully?

[@gregorymccoy6797]

Seeing as how this supplement is included in everything now, I take it by default; it's in my pre-work out. The only other thing I take is creatine (also in the pre-work out but in too small a dose). Shooting for 5 grams there so I double supplement it. I used to notice the beta alanine tingle more than I do now. Maybe I am habituated to it? Not sure how much benefit I derive from any of it, as I started taking it all before I understood what I was doing and at exactly the same time I began strength training. Gotta say I really need the caffeine jolt.: That REALLY has a noticeable effect.

[@matthewcordery1629]

I love the whole video but especially the last little bit referring back to the basics which provide the vast majority of the health and strength benefits. Very much the opposite of what the influencer set tried to push.

[@powskier]

What about HMB with creatine? Do testosterone boosters work?

[@powskier]

What I don't get is that you never mentioned when you take it? Is it something you just take before a workout or do you have to take it everyday even on your off days?

[@GregChalfant]

I am a bit confused. It seems you are saying "carnitine" during the presentation while the diagrams are labeled "carnosine". Two different amino acids with different functions. I think "carnosine" is correct but want to confirm as I may have misheard you. Thanks much for all your work and for keeping us entertained and informed on a wide variety of pertinent topics.

[@kaldemvor]

Carnitine is not an amino acid. It lacks a carboxyl group.

[@alexdenommee3219]

Beta-alanine supplementation is to increase carnosine stores, which carnosine has a lot of positive effects on the body, etc etc.

[@GreySteel]

Yes...as we point out in the video at length.

[@isaacmettle]

At ups I do A LOT of lifting. IT WORKS

[@anteep4900]

I don't take Beta-Alanine because its got Beta in its name and I ain't no Beta god DAMNIT

[@mreudeco]

Carnosine is said to create lipofuscin and how do we handle that?

[@GreySteel]

You don't "handle" it. You just decide whether some accumulation of this aging pigment (which you'll accumulate whether you take b-ala or not) is worth the putative benefits: pubmed.ncbi.nlm.nih.gov/9744078/

[@francocruz144]

One question can beta alanine help up to middle distance runners that race 800m or maybe for elite milers that race the mile under 4 minutes?

[@GreySteel]

I doubt it, but you could do the experiment.

[@nev8413]

Is it good for endurance training for muscles?

[@rdmckeever7645]

"My technical term for this is total-loserness", definitely stealing that phrase, with attribution of course. Using this pre-workout with creatine; what data on glycine & L-arginine for post workout recovery have you found?

[@GreySteel]

Haven't done my homework on those. We'll put it on the the 2Do list. 😁

[@jimdandy8996]

Elevated carnosine is said to cause coronary disease though.

[@GreySteel]

So are eggs. I eat eggs. Nobody gets out alive.

[@Donaldholsclaw]

Sodium bicarbonate (baking soda) does the exact same thing as BA....

[@GreySteel]

Similar, yes, but not exactly, I would say.

[@sammyh333]

whats the bottom line answer ?

[@damianlang1855]

You could watch the video..

[@michanota4230]

creatine helps get an extra rep,but i keep 2-3 RIR…

[@letsride614]

I get no tingle at all from Beta

[@Johnet61]

I love the all too common arrogance of the paper’s title. The best the authors of this research paper can say is that beta-alanine “did not” have an effect under the conditions and assumptions of their very limited trial. They have no basis for saying it “does not” have an effect.

[@glenntimmons1673]

Period I like it...

[@konstantinosm8696]

With beta alanine i feel much less galactic acid

[@gstlynx]

Glycosylation is enzymatic, specific and necessary. Glycation is non-enzymatic, non-specific and detrimental. Not the same.

[@GreySteel]

Yes, I misspoke. You'll notice the figure uses the correct term. At least I know somebody's paying attention.

[@peeratatr1492]

in equipoise sooo i should’ve inj

[@therealmfwitemike1843]

I just take steroids.

[@therealmfwitemike1843]

All of dem

[@HAL-dm1eh]

First!

[@hammad2370]

promosm ☹️

[@GreySteel]

Not. Piss off.

[@polarbearfitness2735]

Beta alanine completely changed my training

[@mrdave777]

Good? Bad? Details?