Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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21.05.2013 |
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Beta-alanine works better if you take it with meals
Athletes will benefit more and faster from a beta-alanine supplement if they take the amino acid during meals. Sports scientists at Ghent University in Belgium discovered that taking the supplement during a meal leads to a faster increase in carnosine concentration in the muscles than when it's taken between meals.
Performance, carnosine & beta-alanine
The body makes carnosine by attaching the amino acids histidine and beta-alanine to each other. The body has an ample supply of histidine, but not of beta-alanine. That's why beta-alanine supplementation is a good strategy for jacking up the carnosine levels in the muscle cells.
Study
Results
When the subjects took their beta-alanine between meals, the amount of carnosine in their muscles rose by 40 percent. When they took the amino acid during meals, the amount of carnosine rose by 57 percent.
The uptake of the slow release version of beta-alanine taken half an hour before a meal was the same as when ordinary beta-alanine was taken during the meal. The meaning of this in practical terms escapes us, but it's nice to know.
After taking beta-alanine, the concentration of beta-alanine in the blood rises. If the peak coincides with a higher insulin level, then muscle cells seem to absorb the amino acid better.
Conclusion
"We suggest that beta-alanine oxidation could be an important metabolic fate of chronically ingested beta-alanine, possibly in skeletal muscle, but likely in other organs such as liver, kidney and brain", the Belgians write. "However, it is not excluded that other metabolic pathways are involved as well."
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