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How To Use One Of The Most Powerful Supplements Ever

How To Use One Of The Most Powerful Supplements Ever
By John Scott, CISSN, CNS, SPN posted 2010-01-20

How To Use One Of The Most Powerful Supplements Ever - John Scott's Nitro

If you could train harder and longer, what could you achieve? This article contains real information, not science-fiction. It's scientific FACT!

Exercise physiologists recently made a quantum leap with ground-breaking research on the role of specific ergogenic supplements for athletic performance. At the center of this research is a special type of amino acid called Beta-Alanine. Jeff Stout, PhD, One of the world's leading authorities on sports nutrition research, excitedly claimed that Beta-Alanine is "the new kid on the ergogenic block." Just like creatine before it, the proof of its efficacy is abundant and very clear cut. The studies that show the incredibly powerful effects of Beta-Alanine were performed with humans and not data interpolated from rat studies like MOST other new supplements. All of this makes Beta-Alanine a unique, powerful, clinically proven and very useful addition to practically anyone's supplement program. However, the most exciting evidence is that Beta-Alanine has exponential synergism with other scientifically proven supplements such as creatine, BCAA's and more. Why is this so exciting? It is because when stacked and applied correctly, they can produce massive improvements in YOUR performance. Get ready because the future of human performance enhancement is here.

What Can Beta-Alanine Do For Me?
Beta-Alanine is a naturally occurring, non-proteinogenic (not used to build protein) amino acid. This means it plays a major role in helping manage the pH range of muscle cells and isn't used for protein synthesis like other amino acids. In other words, it helps buffer the acidic build-up that can occur in muscle, which allows you to maintain your strength, speed and power for a longer period. In essence, you can train harder and longer because of it. There is also plenty of evidence to show that it is incredibly synergistic with creatine. Therefore, when used/stacked properly, this new supplement can be an amazing tool to help you take your training to new levels, resulting in new personal records and added lean muscle.

How Does Beta-Alanine Work?
Beta-Alanine and Histidine combine in the body, increasing the level of an important dipeptide called Carnosine (beta-alanyl-L-histidine). Carnosine is important because it is the actual intra-cellular buffer that helps keep pH in balance. Nearly 20% of the muscles buffering capacity come from this compound. Beta-Alanine is the rate-limiting precursor of carnosine, which means carnosine levels are limited by the amount of Beta-Alanine available. Supplementing with Beta-Alanine increases muscle carnosine concentrations, which studies have shown decreases fatigue in athletes and increases total muscular work performed. To uncover the truth, forget about the aggressive advertisements and multi-media marketing of certain products. Forget about any questionable advice you receive from store employees, fitness/lifestyle coaches and trainers. Just ask yourself, which protein(s) have been scientifically proven to improve recovery and grow lean tissue in active, athletic humans?



The reason is because muscles function best in a very narrow pH range (See Graph). When pH shifts outside of this range (typically drops below this range into acidosis), muscular performance suffers. In a highly acidic environment ATP becomes less and less effective and muscle cramps happen much easier. Furthermore, if the pH drops too low, muscle work stops completely. So, keeping your muscles in an optimal pH range is immensely important. Staying in this optimal range allows your muscles to keep contracting at the same power level for a longer duration, enhancing strength, speed and endurance.

Another researcher, Dr. Roger Harris, believes if you can double carnosine levels with Beta-Alanine supplementation, you may also double the buffering capacity within your muscles. This is a huge statement with big implications for every type of athlete. Dr. Harris proved his theory in a study he conducted he reported a huge 64% rise in muscle carnosine levels after just 4 weeks of daily Beta-Alanine supplementation. Subsequent studies confirmed his results with one study showing that after 10 weeks, muscle carnosine increased by an average of 80% (range 18 to 205%) and other studies showing a significant performance boost of more than a 16% increase in total work capacity during cycle ergometry. This research shows us that Beta-Alanine is extremely effective in fighting fatigue by boosting the body's energy systems.

Why not just take Carnosine?
Carnosine is digested very poorly. When you ingest it, the body hydrolyzes (breaks it back down) it into Beta-Alanine and Histidine anyway. Then your body synthesizes it back into carnosine again. Since your body usually has plenty of histidine already then it makes much more sense to just take Beta-Alanine.

Who Should Use Beta-Alanine?
As you are starting to understand, boosting Carnosine levels with Beta-Alanine is extremely beneficial for athletes. It is very useful for anyone involved in athletic activities where strength, power and muscular endurance are needed. It's for athletes participating in weight training who want to increase strength/lean body mass as well as athletes participating in speed or endurance events who want to prolong the onset of fatigue. It is also helpful for anyone who has hit a training plateau and is looking for something to bump them to the next level.

The Proof
Study: Influence of Beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity (Hill, et al), Amino Acids 2007;32:225-33. Summary: Muscle carnosine synthesis is limited by the availability of Beta-alanine. Muscle carnosine (obtained via biopsy) was significantly increased by +58.8% and +80.1% after 4 and 10 wks Beta-alanine supplementation. No increase was seen in control subjects. 4 wks Beta-alanine supplementation resulted in a significant increase in TWD (+13.0%); with a further +3.2% increase at 10 wks. The increase in TWD with supplementation followed the increase in muscle carnosine.
Take Away Point: Beta-Alanine supplementation showed it can increase the work capacity of an athlete.

Study: Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters (Harris et al), J Appl Physiol 103: 1736-1743, 2007 Summary: Dynamic knee extension torque was significantly improved with Beta-alanine but not with placebo. Carnosine loading significantly attenuated fatigue in repeated bouts of exhaustive dynamic contractions.
Take Away Point: Beta-Alanine supplementation increased strength and reduced fatigue.

Study: Effects of 14 days of Beta-Alanine Supplementation on Isometric Endurance of the Knee Extensors (Harris et al. 2006) Summary: 20 subjects Age (18 to 33 yrs) took 1.6g BA or Placebo 4 times per day two weeks. Leg extension endurance increased 11.4 %. Conclusion that the increase in isometric endurance is consistent with an increase in intramuscular buffering capacity and prediction that pH may limit exercise performance.
Take Away Point: Beta-Alanine supplementation increased endurance.

Study: Effect of Creatine and Beta-Alanine Supplementation in Collegiate Football Players During a Strength and Conditioning Program (Hoffman et al. 2006) Summary: The results of this 10-week training study demonstrate the efficacy of Cr and demonstrate the efficacy of Cr and CrBA on strength. Cr and CrBA appear to provide for a higher quality workout and the addition of BA enhanced workout training volume more so than creatine alone. CrBA appears to have a significant effect on lean tissue accruement and may effect body composition.
Take Away Point: The combination of Beta-Alanine and Creatine is synergistic and increases workout volume, increases lean muscle mass and may reduce bodyfat.

Study: The Effect of Beta-Alanine and Creatine Monohydrate Supplementation on Exercise Performance (Harris et al. 2003) Summary: Maximal power output for three groups showed changes of (a CrBA) >(b Cr) >(c Placebo) 38.2, 8.7 and -1.6W, respectively. Most of the gain in PO in (a) occurred during the 1 minute of exercise. Supplementation with -Alanine increases maximal PO during the first minute of maximal dynamic exercise before full cardiovascular adjustment occurs, probably as a result of an increase in H+ buffering by muscle carnosine.
Take Away Point: Combining Creatine and Beta-Alanine can have a dramatically positive effect on performance for explosive type movement (sprinting, weight lifting, etc.) as evidenced by the 77% increase in power output over creatine alone.



Beta-Alanine Research Summary
This powerful supplement significantly increases the buffering capacity within human muscle tissue (via increasing carnosine) that is responsible for the strength, lean body mass, power and muscular endurance gains that researchers are seeing from a plethora of studies. Research also shows that humans supplementing with Beta-Alanine for as short as 4 weeks with as little as 1.6g/day can have dramatic effects on athletic performance in numerous categories. It also shows that supplementing with Beta-Alanine for longer duration with higher dosages (12 wks or more @ 3.0+g/day) has an even greater effect on performance. Further research suggests it is best to use Beta-Alanine consistently for at least three months to optimize carnosine levels. There is NO evidence to suggest that cycling off Beta-Alanine would be necessary or beneficial.

The Most Common Mistakes In Using Beta-Alanine
1.
Using Beta-Alanine by itself to improve performance: As proven above, there is a synergistic effect when stacking creatine and Beta-Alanine. There is almost certainly an even greater synergism when you take other research into account on amino acids, protein and glycogen replenishment. If results are what you want, then read on for how to create the ultimate performance stack.

2.Too large of a dose all at once: Many athletes report a "prickling sensation" (pins and needles) - called paresthesia when using a serving larger than 1000mg at a time. The prickling is a result of -Alanine binding to nerve receptors, activating them and causing them to discharge/fire. This sensation may begin approximately 15-20 minutes after ingesting -Alanine and may continue for 1-1.5 hours. Furthermore, Dr. Stout has found in his research that one large dose doesn't work as well as divided doses.

3.Using Beta-Alanine to enhance the feeling of "pump" for athletes: Many athletes experience intense vasodilation/pumps from Beta-Alanine if they take more than 1000mg at a time. While this may feel good for some, it usually causes most people to stop their reps or sets short because of this "pump" feeling. This means less work was actually performed and less adaptation will occur. This pump feeling thereby diminishes the training effect and subsequent results. To illustrate this point, think of a cyclist whose legs get too pumped going up their first hill. As a result, they fatigue early and perform worse. Using the proper dosage in the right timing will help avoid this scenario.

The Ultimate Stack For Improving Strength, Speed and Endurance
Through scientific study we know that Beta-Alanine has amazing benefits for athletes on its own. It works best when taken in divided dosages on a consistent, daily basis in a serving size of 1000mg or less. However, we also know it is incredibly more useful when combined with creatine and other ergogenic aids such as amino acids, etc. Since Beta-Alanine is non-proteinogenic, your muscles can store high concentrations of it, giving it a lasting effect once loaded. As a result, I have added it to several supplements in potent dosages to make it supremely easy to get multiple servings in daily. Since nutrient timing is highly critical, the stacks below, if used properly, should be incredibly effective in improving performance. Each of the JSNitro performance stacks below are carefully explained for timing and dosage for maximal effect.

Supplementing for Speed/Strength athletes
1. Take one serving of Amino Armor(500mg Beta-Alanine) pre-training
2. Sip Cell Drive(1000mg Beta-Alanine) during training
3. Take a serving of Amino Armor (500mg Beta-Alanine) post training
4. Take XP proteinmixed with GlycoCharge within 30 minutes post-training
5. Take 2-3 additional servings of Amino Armor (500mg Beta-Alanine) throughout the day

Note: Research shows that taking Amino Armor pre and post workout along with XP protein and GlycoCharge result in significantly greater gains in strength and lean body mass.

Supplementing for Endurance athletes
1. Use GlycoCharge for carbohydrate loading phase in unison with Amino Armor (500mg Beta-Alanine)
2. Drink Shot (1000mg Beta-Alanine) immediately before training
3. Sip on a solution of GlycoCharge mixed with Amino Armor powder (500mg Beta-Alanine) during training
4. Consume a serving of Cell Drive (1000mg Beta-Alanine) post training with GlycoCharge

Note: Carbohydrates have been shown to boost Beta-Alanine's performance gains faster. A recent study showed that subjects taking Beta-Alanine with carbohydrates achieved performance gains in half the time of the group taking an equal amount of Beta-Alanine without carbohydrates.

Eliminating Your Limitations
The greatest benefit of Beta-Alanine may be in its ability to delay fatigue. Fatigue is the principal limiting factor to improving performance. Vince Lombardi went as far as to say "fatigue makes cowards of us all." Start using the John Scott's Nitro product stacks containing Beta-alanine and start performing better today.


References: 1. Kreider Richard, PhD, Nutritional Strategies to Optimize Performance and Prevent Overtraining. 2. Baylor University - presented at 2008 ISSN conference, Weir Joseph, PhD, Physiology of Fatigue, Des Moines University - presented at 2008 ISSN conference. 3. Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke M.(2006), Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids, 1-6. 4. Harris RC, Tallon MJ Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA (2006) The absorption of orally supplied -alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids, March. 5. Harris RC, Dunnett M, Greenhaf (1998) Carnosine & Taurine contents in individual fibers in human vastus lateralis muscles. J Sports Sci 16: 639-643. 6. Kim HJ, Kim CK, Lee YW, Harris RC, Sale C, Harris DB, and Wise JA (2006) The effect of a supplement containing -alanine on muscle carnosine synthesis and exercise capacity, during 12 wk combined endurance and weight training. J. Inter. Soc. Sports Nutr. 3(1): S9. 7. Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok D, and Zoeller RF (2006) Effects of 28 days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold J Strength Cond Res (in press). 8. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR (2006) Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. J Strength Cond. 9. Suzuki Y, Ito O, Takahashi H, Takamatsu K (2004) The effect of sprint training on skeletal muscle carnosine in humans. Intl J Sport Health Sci 2: 105-110. 10. Suzuki Y, Ito O, Mukai N, Takahashi H, Takamatsu K (2002) High Level of Skeletal Muscle Carnosine Contributes to the Latter Half of Exercise Performance during 30-s Maximal Cycle Ergometer Sprinting. Jpn J Physiol 52:199-205. 11. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J., Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Dept. of Health and Exercise Science, College of New Jersey, Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.
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