What you will learn...
The use of creatine supplementation has been shown to offer a variety of benefits including increase in strength, power and lean muscle mass.
These are clearly valuable gains for those engaged in weight training, sporting pursuits and similar physical activity programs.
Beta Alanine on the other hand has been demonstrated by clinical research studies to boost strength and power, increase lean muscle mass and improve total muscle endurance.
It is for these reasons that both Creatine and Beta Alanine are considered important supplements to take when engaging with any diet and nutrition programme to enhance performance.
Despite the fact that these supplements are potent training aids on their own, studies has shown an enhanced effectiveness when the two are combined together, making room for a potent combination for anyone looking to enhance strength, endurance, power and lean muscle mass.
Beta-alanine is a natural occurring amino acid that works to improve intra-muscular carnosine concentrations, which helps to provide you with higher energy levels, better endurance and athletic performance.
Numerous research studies has revealed the following benefits of beta-alanine supplementation:
- Beta-alanine enhance explosive strength and power.
- Beta-alanine increases muscle mass.
- Beta-alanine amplifies muscular anaerobic endurance.
- Beta-alanine improves aerobic endurance.
- Beta-alanine supports you in training harder and longer
Creatine is a nitrogenous organic acid which can be gained from meat and other food sources, and can also be biosynthesized in the liver, kidneys and pancreas.
Creatine is found in small quantities in the average diet and can be naturally produced by the human body.
Creatine reaches the muscles and is converted into Phosphocreatine, which is used to replenish the muscles energy reserves, otherwise known as ATP.
Basically, Creatine supplies energy to the muscles which, when under stress, sees energy levels deplete rapidly. Supplementing with creatine enables harder, more effective and better training results.
Creatine can also increase the size of the muscles through Cell Volumisation which is increasing the capacity for muscles to fill with water.
The action of the muscles saturated with extra water from the blood stream forces them to stretch, helping the muscles to grow in the process.
Results of clinical research has shown that creatine aids in energy metabolism and cellular function, and that it is effective for increasing workout intensity, muscle contractility, ATP (adenosine triphosphate) synthesis, glycogen levels and metabolism.
The NMCD states that other uses for creatine includes prevention and/or treatment of congestive heart failure, hyperlipidemia, retinal gyrate atrophy, Parkinson’s disease, mitochondrial cytopathy, bipolar disorder, depression and neuromuscular disease.
Creatine is also used medically to slow down the expression of symptoms and progressions of amyotrophic lateral sclerosis (Lou Gehrig’s disease), rheumatoid arthritis, McArdle’s disease and several muscular dystrophy-related disorders.
A Beta-Alanine and Creatine Cycle
So, as you may already see, taking beta alanine can make you work out longer and creatine monohydrate on the other hand enables you to recover faster between work-out sets.
When beta alanine and creatine are taken together, you get a supplement stack that enables you to push yourself even harder and longer in every workout.
With time, this will help you build more muscle, lose more fat, and become more fit.
Athletes use beta alanine and creatine stack supplements in their diets to improve energy synthesis and decrease fatigue.
Sports scientists has found that taking beta alanine and creatine monohydrate work together to provide more benefits than when taken individually, and even clinical research has found that athletes taking beta alanine and creatine together built more muscle, lose more fat, and get stronger than those who will only take creatine monohydrate or beta alanine.
Safety of Beta Alanine and Creatine Stacks
Both creatine and beta-alanine are well tolerated when used as individual supplements, apart from the short-lived tingling sensation associated with beta alanine, and there appear to be no additional side effects associated with their combination.
A study investigated the safety of a pre-workout supplement that contained beta-alanine, creatine, caffeine, other amino acids and B vitamins, and no adverse effects were noted for renal and hepatic clinical blood markers, resting heart rate, or BP.
This supplement was given to energetic men for 28 days and the partakers were observed for any changes in liver, kidney and cardiovascular function.
It can be said that supplements containing similar ingredients and doses should be safe for ingestion for periods lasting up to 28 days in young, healthy, recreationally trained, men.
Creatine Beta Alanine Stack Summary
- Combining Beta-Alanine and Creatine can escalates the effectiveness of the both supplements.
- Dosage-wise, combine 4-6 grams of Beta Alanine with 6-10 grams of Creatine.
- Best to divide Beta Alanine into 2-4 doses as it has a time-sensitive effect.
- Ensure to take Beta Alanine before and after Workouts.
- You can record your results over a 3 months cycle.