Beta-Alanine Loading Techniques

Beta-Alanine Loading Techniques Beta-alanine supports training endurance through its role in muscle carnosine loading. Like creatine, beta-alanine has to be used over time to be effective. The next question becomes, can something be consumed along with beta-alanine to enhance carnosine loading? Consider the findings of a study published in the journal Medicine and Science in Sports and Exercise.

Researchers tested two forms of beta-alanine: slow release, using 4.8 grams per day for 5 weeks, and pure beta-alanine at a rate of 3.2 grams per day for 6 to 7 weeks. Supplementing during a meal did not affect the rate or level of slow release beta-alanine, which has a 97% rate of whole body retention. But co-ingestion with proteins and carbohydrates did influence carnosine loading with pure beta-alaine. The rate was 64% with a meal compared to 41% when used between meals.

True Strength Moment: Because supplementing with either form of beta-alanine produces equally effective results, the choice becomes do you want to use this popular ingredient by itself or stack it with another supplement or real food? Whatever you deicide, reference this study for loading strategies.
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