Creatine and Beta-Alanine by aij20926

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   SUPPLEMENT RESEARCH



   Creatine and Beta-Alanine
      Several new studies pertaining to        of the higher muscle acidity levels
                                                                                                               For synergistic size and
                                                                                                               strength gains

                                                                                                       P and C groups. The CBA group
                                                                                                                                                   Nutrition With a Get-Big Mission
                                                                                                                                                    study examined the effects of combin-
                                                                                                                                                    ing glycerol and creatine during pro-
                                                                                                                                                    longed exercise in the heat.3
                                                                                                                                                       Experimenters randomly assigned
                                                                                                                                                    23 well-trained cyclists to either a cre-
                                                                                                                                                                                                 AMINO AMMO


                                                                                                                                                                                                 Whey or Aminos? Which is best for muscle
                                                                                                                                                                                                                 protein synthesis?
   creatine were presented at the 2006         produced during anaerobic metabolism.                   also showed greater strength                 atine or a placebo group. The creatine
   meeting of the American College of          Researchers examined the combined                       gains than the other two groups,             group drank 10 grams of creatine                Recent studies show that for
   Sports Medicine, including the follow-      effects of creatine and beta-alanine                    as measured by maximum squat                 twice daily along with 75 grams of glu-      purposes of increasing muscle
   ing:                                        on strength, power, body composi-                       and bench press lifts. The cre-              cose polymer mixed in a liter of warm
                                                                                                                                                                                                 protein synthesis, dosing up
      •A study investigated the effects of     tion and hormone changes in strength                    atine-only group showed the only hor-        water. Both groups participated in two
   combining creatine with beta-alanine, a     and power athletes during a 10-week                     monal change—an increase in resting          seven-day exercise regimens. During
                                                                                                                                                                                                 on essential amino acids is of
   new supplement that increases levels of     weight-training program. Hormones                       testosterone levels.                         the first trial they were given one gram     primary importance. The EAAs
   L-carnosine, a dipeptide amino acid, in     tested included testosterone, growth                        This preliminary study shows             of glycerol per kilogram of bodyweight       are defined as those that can-
   muscle.1 Carnosine is a major intramus-     hormone, IGF-1 and sex-hormone-                         that creatine and beta-alanine               or a placebo.                                not be synthesized by the body
   cular buffer that neutralizes the effects   binding globulin, which is bound to                     appear to work together in pro-                 Combining creatine with glyc-             and so must come from food.
                                                                           testosterone                moting gains in muscle strength              erol did increase total-body water           (Other amino acids can be syn-
                                                                           and estro-                  and a loss of bodyfat.                       levels more than just creatine alone         thesized—hence the misleading
                                                                           gen in the                      •Creatine is often linked to a lower     did. Adding glycerol to the creatine         “nonessential” label.
                                                                           blood.                      rate of muscle injuries and a higher rate    regimen, however, didn’t lead to any            In a study presented at the
                                                                              Thirty-                  of recovery following workouts. A new        further changes in rectal temperature,
                                                                                                                                                                                                 2006 ACSM meeting, scientists
                                                                           three male                  study tested those effects in 23 weight-     heart rate or perceived exertion. So if
                                                                           athletes                    trained males, aged 19 to 27, who            adding glycerol to creatine does lead
                                                                                                                                                                                                 tested whether adding whey
                                                                           were ran-                   took either creatine or a placebo for 10     to greater internal water retention, it      protein to essential amino acid
                                                                           domly as-                   days.2 They used a loading regimen           doesn’t appear to reduce the effects         intake would increase the rate of
                                                                           signed to                   for the first five days that consisted of    of heat stress more than taking cre-         muscle protein synthesis. All of
                                                                           one of three                0.3 grams of creatine per kilogram of        atine alone.                                 the subjects were elderly, 68 to
                                                                           groups:                     bodyweight, amounting to 27 grams                                      —Jerry Brainum     76 years old (older people have
                                                                              1) Pla-                  of creatine per day for a 200-pound                                                       lower rates of muscle protein
                                                                           cebo (P)                    man. On the second five days of the                                                       synthesis than younger people
                                                                              2) Cre-                  study the creatine was reduced to a                     References                        do). One group got 15 grams of
                                                                           atine only                  maintenance dosage of 0.03 grams per
                                                                                                                                                       1 Hoffman, J., et al. (2006). Effect of
                                                                                                                                                                                                 whey protein; another group got
                                                                           (C)                         kilogram of bodyweight.
                                                                              3) Cre-                      Both groups had similar levels of        creatine and B-alanine supplementa-
                                                                                                                                                                                                 EAAs.
                                                                           atine and                   muscle damage and soreness fol-              tion on performance and endocrine               There was a higher rate of muscle protein synthesis in the whey
                                                                           beta-alanine                lowing the workouts. That led to the         responses in strength/power athletes.        group than in the EAA group. The authors attributed that to whey’s
                                                                           (CBA)                       conclusion that creatine supplementa-        Med Sci Sports Exerc. 38:S126.               stimulation of insulin. Insulin provides an increased rate of muscle pro-
                                                                              The                      tion “does not reduce skeletal muscle           2 Rawson, E.S., et al. (2006).            tein synthesis in the presence of higher blood levels of amino acids.
                                                                           CBA group                   damage or enhance recovery following         Creatine supplementation does not            The whey may have been responsible for that effect because of either
                                                                           showed                      resistance exercise.”                        reduce muscle damage or enhance              a richer amino acid content or perhaps because of some intrinsic prop-
   Beta-alanine,
                                                                           more                            •Training in a hot environment leads     recovery from resistence exercise.           erty of the whey itself, such as rapid amino acid absorption and uptake
   a.k.a. Red
                                                                           gains                       to rapid fatigue related to overheat-        Med Sci Sports Exer. 38:S126.                into the body.
   Dragon,
                                                                       Neveux \ Model: Tamer Elsahat




                                                                           in lean                     ing and possibly dehydration. Those             3 Easton, C., et al. (2006). Effects
   synergizes                                                                                                                                                                                                                                               —Jerry Brainum
                                                                           mass,                       problems can be counteracted with            of combined creatine and glycerol
   with creatine
                                                                           coupled                     hydrating agents that lower body tem-        supplementation on physiological
   for unique                                                                                                                                                                                        Katsanos, C.S., et al. (2006). Muscle protein synthesis in the elderly
                                                                           with a                      perature. The agents work best when          responses during exercise in the heat.
   muscle- and                                                                                                                                                                                   following ingestion of whey protein or its corresponding essential amino
                                                                           loss of                     used in conjunction with copious fluid       Med Sci Sports Exer. 38:S125.
   strength-                                                                                                                                                                                     acid content. Med Sci Sports Exerc. 38:S112.
                                                                           bodyfat,                    intake. Two popular hyperhydrating
   building
                                                                           than the                    agents are glycerol and creatine. A
   effects.



50 NOVEMBER 2006 \ www.ironmanmagazine.com                                                                                                                                                                                          www.ironmanmagazine.com \ NOVEMBER 2006 51

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