Steroid-Like Effects
One of the lamest marketing ploys used by supplement companies was the claim that their product would yield "steroid-like effects." No one is moronic enough to us this term now... but then again, does Carnosine supplementation yield steroid-like effects? By definition, YES it does! Now, does this mean that you'll quickly throw 50lbs on your bench or gain 10lbs of muscle in a week? Well not exactly, because the effects or BA supplementation are "steroid like" in terms of type of effects, not in magnitude. This effect similarity is evidenced by the fact that BA will allow for increased work capacity and resistance to anaerobic fatigue. Again, revisits the idea that you can push harder to get a stronger stimulus for muscle adaptation (6,13).
With regard to on-field performance enhancement, being able to resist fatigue while maintaining a high muscle force output will optimize the overall execution of your task - and your opponents. Taking this one step further, it is interesting to note that among the factors influencing muscle Carnosine concentrations, androgens are critical. It has been shown that Testosterone levels regulate Carnosine concentration, with higher Testosterone resulting in greater muscle Carnosine (10). This means that the effects of androgens can be partially attributed to increasing Carnosine levels! Based on the similarity between types of benefits from both BA supplementation and androgen use, it shouldn't be surprising that the two are so closely related. Even if you don't use BA during your cycle of anabolics, its necessity in Post Cycle Therapy is evident.
Potential Downsides
As with any new product, there is always concern about side effects, and rightly so! Fortunately, as a naturally occurring substance in our body, enhancing Carnosine levels has a predominantly positive effect. The only reported "side effect" is an initial tingling feeling in the hands and feet when too much is taken. This temporary effect is not unhealthy at all, but rather involves the mild stimulation of sensory nerves that dissipates with continued use. Interestingly, many athletes report that they enjoy this feeling for one reason or another, while some feel nothing at all. Taking smaller, more frequent, doses have been shown to completely abolish this effect (8).
Who Uses Beta-Alanine
Much like creatine, one of the strong points of BA is that its use as a supplement is widely applicable, by both athletes and those interested in changing their physique. The people who benefit most from BA supplementation are the same as those who benefit from creatine. These athletes play sports including: football, hockey, wrestling/MMA, track etc. The ability of BA supplementation to enhance contraction speed, even makes it useful for sports like table tennis, where quickness and agility are paramount. Of course, BA is perfect for people looking to gain muscle and strength - just like creatine. Finally, due to the potential of enhancing neural recovery, beta alanine supplementation works well for strength athletes and powerlifters.
Summary of Effects
In summary, the following effects are noted due to Beta Alanine supplementation:
* faster muscle contraction
* resistance to anaerobic fatigue
* increased stimulus for strength/muscle recovery
* enhanced neural protection and recovery
Conclusions
There are few supplements around these days that we can actually trust, so it's pretty exciting when something like Beta Alanine comes around. With the numerous benefits to the human body, coupled with the observed increase in athletic performance, Beta Alanine is sure to be around for years to come!
References
1. Avena RM, Bowen WJ. Effects of carnosine and anserine on muscle adenosine triphosphatases. J Biol Chem. 1969 Mar 25;244(6):1600-4. 66% increase in activity
2. Boldyrev AA, Stvolinsky SL, Tyulina OV, Koshelev VB, Hori N, Carpenter DO. Biochemical and physiological evidence that carnosine is an endogenous neuroprotector against free radicals. Cell Mol Neurobiol. 1997 Apr;17(2):259-71.
3. Boldyrev A, Bulygina E, Leinsoo T, Petrushanko I, Tsubone S, Abe H. Protection of neuronal cells against reactive oxygen species by carnosine and related compounds. Comp Biochem Physiol B Biochem Mol Biol. 2004 Jan;137(1):81-8.
4. Fowles JR, Green HJ, Tupling R, O'Brien S, Roy BD. Human neuromuscular fatigue is associated with altered Na+-K+-ATPase activity following isometric exercise. J Appl Physiol. 2002 Apr;92(4):1585-93.
5. Green HJ Mechanisms of muscle fatigue in intense exercise. J Sports Sci. 1997 Jun;15(3):247-56.
6. Harris RC, Hill C, Wise JA. Effect of Combined
