Beta-Alanine Plus Creatine Increases Power Output and Prevents Fatigue

Creatine monohydrate and beta-alanine increased power output and slowed the onset of fatigue during repeated Wingate tests (30-second maximum sprints on a stationary bike)— according to a Turkish study. Creatine monohydrate improves exercise performance, particularly during weight training and high-intensity interval training. Alanine and carnosine are important chemicals found in muscle that affect strength, muscle size and metabolism. Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing tissue carnosine levels. Carnosine is a dipeptide (combination of two amino acids) found in meat that is composed of the amino acids alanine and histidine. It is critical for protein synthesis and breakdown, and may help prevent nerve degeneration and diabetes. Supplementing the diet with beta-alanine and creatine monohydrate for 22 days for one month increased high-intensity exercise capacity more than a placebo (fake supplements). (Journal Sports Medicine Physical Fitness, published online October 7, 2014)

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