is well established as a performance enhancer, whereas beta-alanine has just recently been examined in scientific studies. Nevertheless, the preliminary studies of beta-alanine have shown that it also improves exercise performance through completely different mechanisms. In one of the first studies to assess the combined effects of creatine monohydrate and Beta-Alanine supplementation
, researchers note some interesting findings. In this study, healthy men were randomized into one of four supplementation groups: placebo, creatine monohydrate only, beta-alanine only, and Creatine Monohydrate
. Before and after 4 weeks of supplementation they all performed an exercise test that progressively increased in intensity while measures were made of their metabolic responses. The combined creatine and beta-alanine condition was the only group to demonstrate an increase in lactate threshold. This means that subjects in this group could exercise longer and at a higher intensity without accumulating toxic substances that can lead to fatigue. The findings provide preliminary evidence that creatine and beta-alanine may work together to produce favorable metabolic adaptations within skeletal muscle that translate into more efficient performance.
Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke M. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids. 2006 Sep 5; [Epub ahead of print]