What Does Beta Alanine Do? Will It increase Performance? | Nutritionist Explains...

What Does Beta Alanine Do? Will It increase Performance? | Nutritionist Explains... | Myprotein

Рет қаралды 52,142

Күн бұрын

Expert nutritionist explains what Beta-Alanine does and how it helps performance when exercising.
In this video, Dr Richie Kirwan, a specialist in Nutrition, talks all about one of the most common ingredients in pre-workout mixes, beta-alanine. What it is, how it works, what it’s good for and how much is effective.
Supplementing with beta alanine helps to increase carnosine synthesis and leads to higher carnosine levels in the muscles. In fact, supplementing with enough beta alanine for long enough (for example, 10 weeks) can lead to an 80% increase in muscle carnosine levels.
So, not tried beta-alanine before or want to understand what it is? This is the video for you.
Follow Richie on IG: dr.richie.kirwan
***
Chapters:
00:00 - What is Beta-Alanine
02:50 - Pre-workout tingling sensation
03:26 - Can it help performance?
05:00 - What's the correct dose?
06:33 - Does it build muscle?
07:47 - Any more Beta-Alanine questions?
*********************************
Subscribe to our channel: kzfaq.info...
➡️ If you like this, you'll love this: • Where Does Body Fat Go...
➡️ Find more nutrition advice here: • Nutritionist Explains...
Download the Myprotein app: bit.ly/3dhVVUE 📱
*********************************
#preworkout #performance #Myprotein
What Does Beta-Alanine Do? Will It increase Performance? | Nutritionist Explains... | Myprotein
Official KZfaq channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein.
Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos - we've got it all.
***
1. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, et al. International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition. 2015;12(1):30.
2. Suzuki Y, Nakao T, Maemura H, Sato M, Kamahara K, Morimatsu F, et al. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Med Sci Sports Exerc. 2006;38(2):334-8.
3. Klebanov G, YuO T, Babenkova I, Lyubitsky O, OYu R, Boldyrev A, et al. Effect of carnosine and its components on free-radical reactions. Membrane & cell biology. 1998;12(1):89-99.
4. Everaert I, Mooyaart A, Baguet A, Zutinic A, Baelde H, Achten E, et al. Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans. Amino acids. 2011;40(4):1221-9.
5. Harris RC, Tallon M, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino acids. 2006;30(3):279-89.
6. Hill C, Harris RC, Kim H, Harris B, Sale C, Boobis L, et al. Influence of β-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino acids. 2007;32(2):225-33.
7. Hobson RM, Saunders B, Ball G, Harris R, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids. 2012;43(1):25-37.
8. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2007;32(3):381-6.
9. Baguet A, Bourgois J, Vanhee L, Achten E, Derave W. Important role of muscle carnosine in rowing performance. Journal of applied physiology (Bethesda, Md : 1985). 2010;109(4):1096-101.
10. Stellingwerff T, Decombaz J, Harris RC, Boesch C. Optimizing human in vivo dosing and delivery of β-alanine supplements for muscle carnosine synthesis. Amino Acids. 2012;43(1):57-65.
11. YAMAGUCHI GC, NEMEZIO K, SCHULZ ML, NATALI J, CESAR JE, RIANI LA, et al. Kinetics of Muscle Carnosine Decay after β-Alanine Supplementation: A 16-wk Washout Study. Medicine & Science in Sports & Exercise. 2021;53(5):1079-88.
12. Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, et al. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. Journal of applied physiology (Bethesda, Md : 1985). 2007;103(5):1736-43.
13. Rezende NS, Swinton P, de Oliveira LF, da Silva RP, da Eira Silva V, Nemezio K, et al. The Muscle Carnosine Response to Beta-Alanine Supplementation: A Systematic Review With Bayesian Individual and Aggregate Data E-Max Model and Meta-Analysis. Front Physiol. 2020;11:913.

Пікірлер: 101

@MyproteinOfficial Жыл бұрын

do you sweat a lot when working out? you need electrolytes 💦 kzfaq.info/get/bejne/eK1hrJmntdTQaKs.html

@JAMESHGC123 5 ай бұрын

that 90 degree angle in the beard is wild

@dziugasomilevicius2402 4 ай бұрын

😆😆😆

@guyonthecouch007 2 ай бұрын

Lol. Noticed and came to the comments.

@dougbrown9048 Жыл бұрын

Im used to beta alanine now as i take it regularly, but when i first tried it i found my recovery during rest periods greatly improved, therefore i was able to lift more weight

@user-ri3su8zv1b Жыл бұрын

Uncle Richie is always educating us! Thanks!

@drew2fast489 Жыл бұрын

I saw benefits from taking beta alanine the first time I took it. No build up needed.

@alexnaughton3993 Жыл бұрын

Very good video thanks 👍

@hassanqasir7200 Жыл бұрын

Always informative Richie...❤

@jeremywj Жыл бұрын

It also aids in recovery, which is good for people who like to run/cycle many days of the week. Taken after such activities it makes you feel almost completely fresh the next day. I used to take baking soda for this but that can cause stomach issues and diarrhae if you are not careful. Beta Alanine does the same thing baking soda did for me with the only side-effect being the tingling. I'm no professional/doctor, but I believe the reason baking soda and beta alanine help for people like me is that is assists the body in clearing out the build up of lactic acid after cycling (or other activities). Either way, I know it works and I know it is not a placebo because I can always tell when I forgot to take it.

@robmichael8136 11 ай бұрын

I play soccer. And I'm not sure if it l helps or not. But the pre-work I have has this ingredient and it makes me very warm and tingly.

@GeorgeLista 9 ай бұрын

Questioning whether the timing of consumption matters. So for example, if having it in the morning, would it perform well with recovery compared with taking it post-performance… 🤔

@robmichael8136 9 ай бұрын

@@GeorgeLista Should be before workout. Creatine should be post workout. 👍

@p0lter7 4 ай бұрын

They both store in your body. If you are loaded it up I really dont believe it matters at all

@dirtydave2691 21 күн бұрын

As a drummer and nearly 59 years old I mix this with my electrolyte drinks. It really makes a difference when I'm playing/practicing.

@Henrik.Yngvesson 4 ай бұрын

One should not underestimate the placebo effect of the tingling effect! That may even have the biggest effect when it comes to weight lifting.

@CosmicValkyrie 3 ай бұрын

It's like you become he-man and you're transforming.

@hawarm.mohammad1569 Жыл бұрын

Great 👍

@jbtOO7 11 ай бұрын

I've never noticed an improvement compared to taking a break from working out and then starting up again.Nitric-Oxide on the other hand *no bs from my experience wow!;I feel is "the" closest thing to steroids incredible.Ive never taken steroids but my entire muscles were off the charts incredible for the way they felt completely firing everything up beyond anything I've ever felt before.I feel instead of drinking an energy drink it is better to take betaine.Maybe there is a time period possibly the body figures out the new supply your taking naturally over a extended period of time nothing rushed possibly then a difference but I've never noticed anything except for the tingling.

@berkay-a Жыл бұрын

Thanks for the explanation. If it doesn't have any instant effect (as you mentioned in 5:10), what's the advantage of having it in a pre-workout supplement?

@gumpad Жыл бұрын

I'm not an expert, but from what I've read online, people who take pre-workout simply like how it feels. If they get the tingling it feels like it's working. I guess it's similar to something like tooth paste - if it stings a bit you know it's working, and if it doesn't you think the tooth paste is weak.

@IkramKhan-wf7lr Жыл бұрын

None

@thenomadatlas267 8 ай бұрын

You're taking that preworkout 3-6 days a week, it's mostly there in small amounts in many pre workouts, but in products that contain useful amounts it helps your body slowly build up and utilize it

@leorgigi1207 4 ай бұрын

@@gumpadgood explanation

@achannelfulloflife5707 Жыл бұрын

When are you re stocking beta alanine in Indian website.. I'm eagerly waiting for it

@omarfarhat9583 8 ай бұрын

Hi. About beta alanine, I have read that regularly consuming beta alanine can cause taurine depletion in the body since they compete for the same receptor and beta alanine has a stronger affinity for the receptor. Isn't this a concern? Doesn't it make beta alanine dangerous to take? Would taurine supplementation help? If so shoulf one take taurine supplement at the same time as beta alanine or at a separate time of the day?

@brsndi6452 Жыл бұрын

Is creatine with collagen protein is a better combination than creatine + whey protein for rapid muscle growth…btw I’m 19 soon gonna be 20 so I’m also enthusiastic that if I’ll also be able to increase my height as well …cause I have seen somewhere that till 22 our growth plates were open… is there any exercise or supplements to boost it rn I’m around 6’ or 6’ half ….Btw I’m a subscriber of ur channel love ur videos a lot ser 🙏🏻✨…

@j.j.r98 Жыл бұрын

You’re 19. Workout consistently take your creatine and hit your protein goals where you get your protein from does not really matter

@leonkosinac3101 Жыл бұрын

Awesome

@TragicNebula Жыл бұрын

After the four weeks should we reduce it?

@AJBuddha Жыл бұрын

So if you take it while you’re exhausted/ lethargic it won’t give you any more energy than you had before taking it??

@f7744dread388 4 ай бұрын

Pistol grip chin ahh Ty for the info

@D00Rb3LL Жыл бұрын

I’m a boxer and just started taking beta alanine, was taking 3 grams a day, now I know I need to up my dosage

@calvinchandra6816 9 ай бұрын

is it really improve your training? do you swear by it.. I wanted it but it destroy my wallet but if it works wonder why not

@D00Rb3LL 9 ай бұрын

@@calvinchandra6816 well it’s not a miracle drug but it can give you a small boost during sparring. Where i am from it costs about $20 and it lasts me a month.

@joecosenza1473 5 ай бұрын

So what is the maximum length of time you can take it for?

@joshuahayes6778 5 ай бұрын

So question, my understanding is that B-alanine has better absorption if taken on an empty stomach or with a low protein meal. If taken with a high protein meal isn't it in essence competing with other AA's?

@OgreMum Жыл бұрын

the package (jar) says to only use it for (if I recall, because I don't have it here) for 12-16 days. You mention an extended time. I don't do high intensity exercise, but am older and was told it would be good for me. However, I don't know how long to take it, now (or if I should take it for a specific time, and then rest for a specific time). Can you clarify a bit?

@joecosenza1473 5 ай бұрын

Same question!

@jackwt7340 Жыл бұрын

"Because leucine is easily consumed by muscles, it can be a stumbling block in protein synthesis. An extra dose of leucine can repair this gap, making enzymes and proteins easier to synthesize. MTOR is just some of those proteins." Does this logic hold?

@rkirwan1 Жыл бұрын

I'm not sure what you're getting at? Could you clarify please?

@zfrxsty6687 9 ай бұрын

Who’s idea was it for these side shots 😂😂😂

@heythere3780 Жыл бұрын

Maybe, might, could, it's possible, etc. Means let this information go in one ear and out the other and continue on with your life.

@JespeRCompeX Жыл бұрын

Do i need to cycle on & off when taking Beta-Alanine or can i keep taking it for let's say 5 years. ??

@jamesanderson6856 Жыл бұрын

Pretty sure you can keep taking it

@heythere3780 Жыл бұрын

Keep taking it

@buddymutt123 2 ай бұрын

Does it help with muscle recovery?

@tahirasalim5441 Жыл бұрын

is it a good supplement for women? will it increase testosterone and dht in women?

@nateberger8986 8 ай бұрын

Ill go ahead and answer this. yes for women able to take it. And no - it will not increase test.

@GeorgeLista 9 ай бұрын

I take 6g with my coffee every day… I play football and I’m around 81kgs.

@migo369 3 ай бұрын

Idk bout u guys but the itchy effect actually makes me pumped and wanna lift more lol idk maybe it's in my head

@gomitos8866 9 ай бұрын

i dont get itchy, people say in the beggining they feel itchy, i even increased the dose to 10 grams, still nothing

@mafiaman8735 9 ай бұрын

you lie make a video and eat it

@BrocomeON.NOW. 12 күн бұрын

@@mafiaman8735just say you have sissy genetics sonny boy

@angeloselarja Жыл бұрын

I take 4 grams before every workout as a stimulant. Taking on average 1.2 grams daily is enough to saturate the muscles. Therefore taking 4 grams every other day is enough to keep the tank full and also taking advantage of the stimulant effect by taking a higher dose pre workout

@paullance1258 Жыл бұрын

It’s not a stimulant

@jordanfrancis129 Жыл бұрын

That's incorrect. To have enough saturation for it to do literally anything to the muscles it has being clinically proven the body needs to accumulate 179grams of the stuff...

@MiCKEYDiAMONDSS Жыл бұрын

@@jordanfrancis129that’s also wrong. Check out more plates more dates where he’ll link the studies. 7 grams daily is enough, but you can’t miss a day or you’ll mess up the saturation. So it’s best to buy beta Alanine as a stand alone supplement for daily intake. Is it worth it? Honestly no.

@MeMe-jq3ky Жыл бұрын

What happens if you take beta alanine and do not work out or exercise constantly?

@jeremywj Жыл бұрын

I am not a doctor, but it will not hurt you and you will still reap the benefits if you do work out/exercise. If you take it and the most exercise you get in a day is your visits to the fridge from the couch... well, you'll notice no benefits but still have no ill effects besides the possible tingling.

@MeMe-jq3ky Жыл бұрын

@@jeremywj thank you.

@mafiaman8735 9 ай бұрын

@@MeMe-jq3ky dont listen to them dont use any pre-workout stuff they will end your life if they dont then you will get heart and brain problem

@DJSTOEK Жыл бұрын

❤❤

@alanchizik8328 Ай бұрын

Might be good for bouldering

@yadukrishna2397 Жыл бұрын

Iam having acne while taking whey protein...... Can u sugest any protein that didnt cause acne and get muscle gain

@andersemil5541 Жыл бұрын

Maybe try Clear Whey, or some 100% pure iso whey ... If it still doesn't clear, try some plant-based protein powder instead

@spacetravelingcactus3450 9 ай бұрын

Get ISO, straight whey makes me feel like crap.

@om-qg7ju 7 ай бұрын

Beef protein powder

@MA-rf6bu Ай бұрын

Try whey isolate

@gabrielhyder5341 7 ай бұрын

Nobody's talkin bout this mans beard.

@gsc512 3 ай бұрын

But that same tingly feeling that you get when you take it is the same that you get when you take B3 and it's opening of the capillaries it really getting the single cell blood vessels to allow movement through them, which is why the skin gets so red. Your body's able to essentially rinse out the bad stuff. And as far as old people and protein, sometimes they're eating enough protein but they're eating hard to digest forms such as beef that can be left on the counter for a couple of hours before it even starts to go rancid or if you try the same thing with a fish, it'll be dissolving in its package. Which one do you think is easier for the body to break down in a simulate? Jesus went with the fish so I would be betting on that as the right answer

@Tetris521 Жыл бұрын

Isn't this the kilogram of feathers guy?

@NeonNightmares 9 ай бұрын

You mean Limmy? ^^

@sooooooooDark Жыл бұрын

man 6g is so much 😥 if i take 1 pill of 600mg i already feel the tingling (let alone 2 or more) i dont wanna feel tingly all day long for the rest of my life 😂 can some mega-scientist come up with one that doesnt do that?

@calvinchandra6816 9 ай бұрын

how long the tingling last?

@sooooooooDark 9 ай бұрын

@@calvinchandra6816 its duration and severity is a bit dosage dependent and if u take it on empty stomach or not maybe 45 mins usually i guess vitamin b3 tingling feels much better, beta alanine feels really annoying, hard to explain :S

@calvinchandra6816 9 ай бұрын

@@sooooooooDark is it doing any great for you? beside its side effect.. is it worth buying and taking,, I'm not gym person but a boxer so what do you think

@sooooooooDark 9 ай бұрын

@@calvinchandra6816 uhm its cheap and has health benefits according to science (not just for exercise, but also longevity) - and since im not eating meat it kinda makes sense to supplement it to increase muscle carnosine content "just in case" but i take rather little, below the recommended dosage

@Meleeman011 Жыл бұрын

doesn't seem like a hack worth trying, on a maybe

@cadesertsky 4 ай бұрын

I appreciate your work🧡 “ We the People” need to be kind as God, our creator intended‼️ Use your words to uplift & encourage or to stoo the escalating depravity the evil doers are forcing on our beautiful 🌍Just LOVE - keep it simple.🧡Your megative words will, in the end, make you a bitter angry person👺JESUS Is coming so be KIND and SMART and accept HIM TODAY✝️ Be LOVING and LIVE FREE‼️ SAVE our beautiful 🌍VOTE - DJT 🙏🏽✝️🧡‼️