Beta-Alanine Boosts Performance

I've been recommending beta-alanine supplementation for many years now.

Over the years the research has been building up in favor of beta-alanine. The latest study shows that beta-alanine helps to build muscle and improve performance.

Researchers from Adams State College (Alamosa, Colorado) had 22 collegiate wrestlers involved in early season training and 15 collegiate football players involved in in-season training, supplement with 4 grams of beta-alanine per day for eight weeks or a placebo for the same time frame. They measured the athletes' 300-yard shuttle time, 90-degree flexed-arm hang time, and body composition before and after the eight week trial.

They reported in a 2011 issue of the Journal of Strength and Conditioning Research that the beta-alanine group decreased their 300-yard shuttle time by about one full second more than the placebo group and increased their hang time by almost 3 full seconds.

In the wrestlers, although both groups lost body weight and body fat due to the fact that were trying to make weight classes, the wrestlers taking the beta alanine gained over one pound of muscle, while the placebo group lost one pound of muscle. In the football players, who were trying to gain weight, those taking beta-alanine increased muscle mass by over two pounds, while those taking the placebo only gained 1 pound. The placebo group also gained about 1% body fat, while the beta-alanine group added no body fat and just muscle.

Jim's Dosing recommendations

To help increase muscle strength, power and endurance, as well as help you gain muscle and keep off body fat, take 2-3 grams of beta-alanine with your pre and postworkout shakes on workout days. And go with a 2-3 grams dose with your morning protein shake on days off from the gym.

REFERENCE:

Kern, B. D. and Robinson, T. L. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. Journal of Strength and Conditioning Research 25(7):1804-1815, 2011.

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