Beta-Alanine + Creatine Study

[MR. BMJ]

AMINO ACIDS

"Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion."

Received: 3 March 2006 Accepted: 17 July 2006 Published online: 5 September 2006

R. F. Zoeller1, J. R. Stout1, J. A. O’Kroy1, D. J. Torok1 and M. Mielke2
(1) Department of Exercise Science and Health Promotion, Florida Atlantic University, Davie, FL, U.S.A.(2) Department of Nutrition and Health Sciences, University of Nebraska-Lincoln, Lincoln, NE, U.S.A.

Summary.

The effect of beta-alanine (β-Ala) alone or in combination with creatine monohydrate (Cr) on aerobic exercise performance is unknown. The purpose of this study was to examine the effects of 4 weeks of β-Ala and Cr supplementation on indices of endurance performance. Fifty-five men (24.5 ± 5.3 yrs) participated in a double-blind, placebo-controlled study and randomly assigned to one of 4 groups; placebo (PL, n = 13), creatine (Cr, n = 12), beta-alanine (β-Ala, n = 14), or beta-alanine plus creatine (CrBA, n = 16). Prior to and following supplementation, participants performed a graded exercise test on a cycle ergometer to determine VO2peak, time to exhaustion (TTE), and power output, VO2, and percent VO2peak associated with VT and LT. No significant group effects were found. However, within groups, a significant time effect was observed for CrBa on 5 of the 8 parameters measured. These data suggest that CrBA may potentially enhance endurance performance.

[MR. BMJ]

: Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.Links
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.
Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.

The effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine plus beta-alanine (CA) group. During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition. Resting blood samples were analyzed for total testosterone, cortisol, growth hormone, IGF-1, and sex hormone binding globulin. Changes in lean body mass and percent body fat were greater (P < 0.05) in CA compared to C or P. Significantly greater strength improvements were seen in CA and C compared to P. Resting testosterone concentrations were elevated in C, however, no other significant endocrine changes were noted. Results of this study demonstrate the efficacy of creatine and creatine plus beta-alanine on strength performance. Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

[MR. BMJ]

From Macro: http://www.sportsnutritionsociety.or...tNutrition.pdf.

BMJ
:bmj:

[RichGenetics]

Beta Alanine + PureCEE make a nice little couple don't they :)

[macrophage69 alpha]

1: Int J Sports Med. 2008 Jun 11. [Epub ahead of print] Links
beta-Alanine and the Hormonal Response to Exercise.Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA.
Health and Exercise Science, The College of New Jersey, Ewing, New Jersey, United States.

The effect of 30 days of beta-alanine supplementation (4.8 g per day) on resistance exercise performance and endocrine changes was examined in eight experienced resistance-trained men. An acute resistance exercise protocol consisting of 6 sets of 12 repetitions of the squat exercise at 70 % of one-repetition maximum (1-RM) with 1.5 minutes of rest between sets was performed before and after each supplemental period. Blood draws occurred at baseline (BL), immediate (**), 15-minutes (15P) and 30-minutes (30P) postexercise for growth hormone, testosterone and cortisol concentrations. A 22 % (p < 0.05) difference in total number of repetitions performed at the end of 4 weeks of supplementation was seen between beta-alanine (BA) and placebo (PL), and Delta mean power was greater in BA (98.4 +/- 43.8 w) vs. PL (7.2 +/- 29.6 w). Growth hormone concentrations were elevated from BL at ** and 15P for both groups, while cortisol concentrations were greater than BL at all time points for both BA and PL. No group differences were noted. No change from BL was seen in testosterone concentrations for either group. Results indicate that four weeks of beta-alanine supplementation can significantly improve muscular endurance during resistance training in experienced resistance-trained athletes. However, these performance gains did not affect the acute endocrine response to the exercise stimulus.