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Creatine And Beta-Alanine Combo Augments Strength And Lean Body Mass
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Research & Development
Jan 17, 2009
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Creatine has been repeatedly shown to increase muscle size and strength gains during resistance training. There is a great interest among researchers to find methods to further augment these gains by combining other supplements with creatine that may be complementary. One of these supplements is
beta-alanine, which is the preferred precursor for the synthesis of carnosine in muscle.
Carnosine serves as buffer in muscle to help the muscle better deal with acid that is produced during intense exercise. This study examined the combined effects of both creatine and beta-alanine during resistance training. Three groups of healthy strength athletes were randomized into a placebo group, a creatine group, or a Creatine + Beta-Alanine group. All groups performed a 10 week resistance training program followed by testing of maximal strength and body composition. The combination group experienced the greatest increases in lean body mass and the greatest reduction in percent body fat. Both creatine groups had greater increases in strength compared to placebo. This study is important because it shows an additional benefit of supplementing with Beta-Alanine beyond that achieved with Creatine supplementation alone.
Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum AD, Stout JR. Effect of Creatine and beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes: 1120: 9:45 AM - 10:00 AM. Med Sci Sports Exerc. 2006 May;38(5 Suppl):S126.
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