I agreed. You got the answer the first 5 seconds. I gave it a like as soon as. The video has no gimmick. Just straight up organised helpful information.
Nick, you do lots of videos on muscle performance. In the future can you do one on tendon health and healing? Without tendons, muscles are not so helpful. Cheers (Try to get the performance up to 45 seconds. 😅)
@@PhysionicI've heard research on collagen for ligaments and tendons. Perhaps you could also touch upon this if you cover the topic. Maybe also chronic inflammation effect on these?
Congratulations! PhD. Was following your content when you were a candidate and will continue to do so. Thank you for sharing your time, effort and insight with me and your community. Blessed
Anecdotal, but I've noticed a big difference in the length of my workouts and number of sets when I use preworkout with beta-alanine vs coffee alone. I can go for two hours and 40 sets before tapping out. I don't usually do that because of the exhaustion afterwards. For what it's worth, the preworkout contains a bit more caffeine and also citrulline malate, betaine, alpha-gpc, and taurine. I've used a few different preworkouts and energy drinks and I think it's the beta-alanine
OMG thank you for explaining the H+ effect on pH! I'd been teaching that for 22 years yet I got laughed at and ridiculed. Colleagues, and EVEN students, would rudely try and correct me by telling me it was lactic acid, even though I would show them papers and research explaining it. 😊👍 Also, no, you in no way "butchered" that explanation. It was explained beautifully.
Started as an ominivore. Tried vegetarian. Tried vegan. Went back to “omnivore”: carnivore plus vegetables and little fruit. Now I am a supplementarian.
I think I'm going to cry of happiness, been waiting for this subject for a while researched it myself and it's a staple of my preworkout mix I make myself (caffeine, creatine, beta alanine and l citrulline)
@@IchorSaniesNo, I meant L-Carnosine It is an amino acid, of which Beta-Alanine is a component. It would be somewhat related to this video, a good follow-up video IMO
Having sold supplements for the best part of 20 years, until closing through lockdown :-( I used to warn buyers of these drink powders, especially as gym goers had a habit of multi scooping, taking way more tingle enhancing sup than the manufacturers intended, but the nail in the coffin for many, was the sups also containing Niacin, when muti scooped these 2 chemicals could leave gym goes looking like a beetroot, so I used to warn people, that although not dangerous, it might get extremely uncomfortable for them for 20 mins, we did trial 5K and 10K running with this sup, but unclear if it ever helped much. maybe it might for a half or full marathon ( one huge bodybuilder, collapsed, went purple, and rang the paramedics, they weren't amused )
I used beta alanine during high intensity interval training 10 years ago. I took it a couple of hours before so the tingling wasn't bothering me during the intense workout. I found it helpful. During those years I once did an experiment and took it along with a gram of flush niacin, which I had been taking for 20 years. That went poorly, lol. I had to stay in the shower for over half an hour while the clash subsided. Generally I enjoy the feeling of niacin especially while showering. But the two together was beyond my tolerance for discomfort. Egad, did I feel miserable. But beta alanine alone is quite mild compared with a good dose of flush niacin alone. No one would need to take them together for any reason unless they were single and didn't have someone to create drama for them. lol.
Hello, Dr. I have the most admiration for your work. I would love to see videos like this. Topics that are being researched in a deep level but that doesnt get cover by the fitness influencers.
I came to Beta Alinine ( Then Occasionally Left it on The Shelf ) ~ After Reading A Scandinavian Study Focusing on Muscle Loss In Elderly Folk .. Me = 60+ The Study Entered Old Folk Homes to treat ( Sarcopenia) ~ Paresthesia ( the Tingling ) sort gives you the feeling that B.A. is going to work on Something inside your System ..at least for me it was a preamble into the World of Supplementation for Muscle Gain in 60's ..Sadly its now playing Second Fiddle to the rest of the choices = Creatine/ Citrulline malate/ taurine/ L Glutamine and more recently Cream of Tartar ( to lift my Pottassium levels ...my Baking Skill have come a long way since ) .. Nice to see your Take on it ..I Didn't know it was Beneficial to The Skin ..so it might get a second chance ...Cheers 👍
If you need more potassium you can easily get it by eating more whole plant Foods, tons of fruits and vegetables and legumes are high in potassium. Supplementing potassium is not ideal and can be dangerous in more than small doses
@@mikean7074The problem with those foods is that they add carbs that I'll never burn off tho I would have in my 40s or 50s. Cream of tartar is still safer than a supplement. But yes, it's good to know that one has to be careful with Potassium. Food is best.
@@mikean7074 Its Cheap as Chips and I hardly utilize a 1/4 tspn : Mind you with Gingerbread and Cranberry Yoghurt Cakes I add a TEASPOON of the same : Just one of the Many Cakes that I Bump Up with Cream of Tartar ( By the way its a Bi Product of Winemaking as is Vegemite a By Product of Beer Making Mind you I hate Vegemite and Don't Drink Either Presently As in Training for a Bike Tour ..however thanks for your Concern ... Sweet Potatoes / Potato ** Spinach*** Avocadoes * Turkish Apricots ( Moorish)**** Bananas ( though gone off them )* Tomatoes* Pomegranate Juice and a 1/4 tsp of CoT and you'll add 600 mg to your D.V. of 4700mg ***** Cheers
@@m.b.593 Carnivore is a terrible diet that nobody should be on and you only need to be careful with oxalates if you have kidney problems or kidney stones.
I have a pretty rough histamine intolerance. I haven't been to the allergist yet, but I believe it's the cause of my occassional, but regular, Urticaria. It usually flares up when I eat foods high in histamine, I overeat, or when I overexert myself (in a hot environment). Sounds like I'm going to have to pass on this one but I always appreciate the info!
Creatine also has a buffer effect, just like b-alanine. So, it could explain why it has no effect on short duration exercise. However, even if b-alanine is really a good supplement, especially with creatine, NADH is even a more logical option. Taking 10 mg of NADH in a form of supplement can have a significant effect on strength. Optimizing energy from the phosphagen system is obviously a good solution but acting before, at the level of the Kreb's cycle is also a logical option for weight lifters.
What the hell? Baking soda is sodium bicarbonate, in stomach it reacts with hydrochloric acid and produces table salt and carbon dioxide. And if you take so much that it reaches the gut, I doubt the delicate gut lining will like a base (a rather weak one, admittedly) attacking its cell membranes. Other than that, it won't do jack.
10:25 I had to research why I had that affect a while back. I call it the Pringles because it's like prickly tingles! I'm feeling it right now actually!
I love Beta Alanine, but after a few days of taking it, I often get a cold sore!… This is definitely triggered by this supplement… Is there a reason for this side effect? I rarely get cold sores…
Question: trained athletes tend to have more receptors on their mitochondria to absorb lactate and recycle it as fuel. Does that also lower the acidosis that is otherwise formed when someone is putting in a physical effort?
What will be the ideal pre-workout stack when strength and cardio capacities both are involved, e.g. any loaded carries like heavy sandbag carry, farmers walk, yoke carry, etc.?
My ph is around 8 on tests. I asked my primary if I should worry and she said it could be something I ate and not to worry. Can you talk more about ph since you said either way is not desirable because it can slow function?
am more curious about its effects on brain, I read somewhere that it lowers conversion rate of dopamine to epinephrin and it does feel like it somehow. but I wonder what other effects it has and the long term side effects.
Seems like Beta-Alanine might be perfect for Combat sports. Definitely going to reintroduce that to my workout stack. Also you did not mention the saturation period for Beta-Alanine...could take up to 7 weeks for people to actually realize the benefits of it and I'm guessing most people wouldn't be taking it everyday either.
also I like your content but im too broke to be an insider at the moment so just know when i get my funds together you will be receiving that 200USD shortly after. God Bless!
thank you as always my friend !! I would like to view a review of seed oils vs olive oil vs saturated fats, It seems like the entire medical community is talking about it right now, thank you, cheers from Argentina and sorry for my bad english
No mention of myostatin (growth inhibitor)? As far as I understand, BA can indirectly have an effect on it and thus improve muscle training capacity. (Eggs contain follistatin which inhibits mayostatin)
Huh, I occasionally suffer from aquagenic pruritus, so I take Beta Alanine for that. I also suffer from muscle burn, lactic acid build-up when preforming repetitive tasks or exercises. Sounds like I need to add BA to my daily regimen and see if it helps with the muscle issue. I never would have thought the two related. Thanks Nic!
I gave this a quick view, but noticed one thing. On the forest plot, are the different items weighted in the summary? If not the summary point including error range could be misleading.
Why didn't you mention how carnosine affects glycation? I used sublingiual carnosine for years, later the precursor beta-alanine for effectivity and cost issues. I took it only though for delaying aging
30 seconds, how lucky are you? I Alan B'stard can get through 2- maybe 3 ...intervals in the same time period. Honouring the memory of Rik Mayall aside, creatine + beta -alanine + beta beetroot juice would quite likely be my triple treat. Not to mention 3... hours more sleep than my average. But that's an while other story.
How often should athletic people take beta alanine? Is it good just as a preworkout on exercise days to get that tingling feeling or should it be taken every day to build it up?
With the changes in seasons, have you consider covering the impact of seasons on circadian rhythm, immunity, inflammation, joint pain, flare ups of chronic diseases etc. (Perhaps some is behavioural changes hsving a knock on effect, but others could be vit d and UV exposure)
That means on the first set of 12 it will have no effect, but considering that most people train 3 or 4 sets the effect of the beta alanine will be to improve the capacity to go through the 4 sets? Or is in a single continuing movement without resting where the beta alanine kicks in and do its job? Very complex process indeed
No, the set # doesn't matter. It's the duration of the set that matters. If you're doing slow, controlled sets of 12, it may be helpful. But I'm pretty skeptical given that the range of the middle bracket was 30 seconds to 10 minutes. That's a very wide range. I'd like to see a study specifically on bodybuilding since that's the potential target group in terms of weight training.
I’ve reached the end of my stack growth. Any new supplements mean eliminating one of my hard researched supplements. I’m not seeing anything 8n BA to replace, o3 or b complex, or TMG etc.
The beta was in the thumbnail so no surprises here. I've read some of the studies before. From what I was able to understand beta-alanine proved most beneficial for intensive exercises 120-240 seconds long like HIIT. So in a nutshell beta-alanine is a HIIT booster for regular folks. Not my use case so I stopped taking it. Also not a fan of tingling and flushing.
I would think that combating acidosis would lessen muscle soreness and perhaps even cramps. I can always feel when my muscles are sore enough to risk cramping later. I usually chew a couple of tums to help balance my body's ph when i am feeling sore. Perhaps it is worth a go, especially if i can avoid those painful cramps.
As a track and field coach, I am always thinking in terms of the duration of the event, and exactly which energy system I need to be training for said event. I tend to coach the sprints, jumps and throws, so my athletes would be almost exclusively in the first sub-group of the forest plot. Some of my athletes dabble in the 400m, so this would apply to their training. The meta-analysis would be especially interesting to the coaches of the 400m sprinters, and the middle distance coaches (for that finishing kick in the 800m to 3000m races).
Seems intriguing and the right supplement for me. However, a missed an exact analysis how acidosis works. I mean the part before minute 3. Is that included in your patreon stuff?
Depends on the age of person....Alot of teenagers and men in their early 20s can go on a bulking diet coupled with newbie gains can put on a good amount of size naturally..... Once you get past 40 everything becomes alot more complicated....
I go to the gym and get trashed too quickly if you ask me. I do push myself and am probably being just too demanding so likely “I am normal”. Sounds like I could try bAlenine and see if I can squeeze out more sets and increase my workout volume. That’d be great if it works out (pun). Love your content!
I find it peculiar that in the group of 30 sec to 10 mins, there are studies showing a negative effect of beta-alanine on performance. Wrong study design ?
Any chance you might critique a recent video by Kurzgesagt - In a Nutshell, "We Need to Rethink Exercise - The Workout Paradox," and the articles it uses as sources. I know you've made many videos on weight loss and exercise, so I thought you might be interested and I'd be keen to hear your opinion on it all. I doubt I'm the first to suggest this, so apologies if you've already received a tonne of requests.
Hey there Physionic, I was curious if you could do a video on these Hydrogen Water Bottles I keep seeing. Is this worth investing in, or is it just another silly fad? Thanks!
I have heard tell that one of the reasons for Ulcerative Colitis is too much hydrogen in the colon... from, if I understood correctly, cell permeability in the colon walls. So I wonder if carnosin might help in the treatment.
![These Molecules Reversed Aging by... YEARS! [TRIIM Study Explained - Study 216]](/img/n.gif)
This is the best opening of a youtube video ever. I'm not even joking. IS there an award for it?
I agreed. You got the answer the first 5 seconds. I gave it a like as soon as. The video has no gimmick. Just straight up organised helpful information.
The problem is the beta part. Gotta be alpha
I wish biology had thought of that..
Mix your beta alanine with your alphaghetti 🎉
And your omega 3s
Beta-alpha-omega Alaninaghetti 3
It gets worse, not only is it beta, it works incells.
Now that’s what I call straight to the point, no messing about.
Great video, thank you.
Honestly..the best channel for physiology that i've found on YT! Thank you again!!
Thanks :)
"30 seconds, like my sex life." "HAHA" (anybody, anybody?). I laughed Doc. Another great video.
He legit seems like such a frikin cool dude, I wish we he was my friend! LOL :(
Nick, you do lots of videos on muscle performance. In the future can you do one on tendon health and healing? Without tendons, muscles are not so helpful. Cheers (Try to get the performance up to 45 seconds. 😅)
Sure can!
@@Physionic Any plans (or interest) for doing a deep dive on sauna use?
- Thanks.
@@Physionic ok, but will you?
I'd be interested in this, as well.
@@PhysionicI've heard research on collagen for ligaments and tendons. Perhaps you could also touch upon this if you cover the topic. Maybe also chronic inflammation effect on these?
Getting to the point in literally one second. Liked, commented, subscribed, shared. Keep it up, dude.
Congratulations! PhD. Was following your content when you were a candidate and will continue to do so. Thank you for sharing your time, effort and insight with me and your community. Blessed
Anecdotal, but I've noticed a big difference in the length of my workouts and number of sets when I use preworkout with beta-alanine vs coffee alone. I can go for two hours and 40 sets before tapping out. I don't usually do that because of the exhaustion afterwards. For what it's worth, the preworkout contains a bit more caffeine and also citrulline malate, betaine, alpha-gpc, and taurine. I've used a few different preworkouts and energy drinks and I think it's the beta-alanine
OMG thank you for explaining the H+ effect on pH! I'd been teaching that for 22 years yet I got laughed at and ridiculed. Colleagues, and EVEN students, would rudely try and correct me by telling me it was lactic acid, even though I would show them papers and research explaining it. 😊👍
Also, no, you in no way "butchered" that explanation. It was explained beautifully.
Started as an ominivore. Tried vegetarian. Tried vegan. Went back to “omnivore”: carnivore plus vegetables and little fruit. Now I am a supplementarian.
me too, but never went green :D
Try to eat wood or metals
@@TREE3-ph4sr hahahahaa
Can you critique my supplementarian diet?
1 lb pea & rice protein powder, unflavored
1 lb creatine
1 bottle B12 pills (cherry flavor)
1000 drops pure D3
1 bowlful 50:50 DHA + omega 3
1 cup ergothioneine
2 handful sulforaphane
1 gallon Industrial Grade Glycine from Donghua Jinlong (I'm doing GOGAD)
50 packet silica gel (to escape the matrix)
best supplement is grass fed red meat
I think I'm going to cry of happiness, been waiting for this subject for a while researched it myself and it's a staple of my preworkout mix I make myself (caffeine, creatine, beta alanine and l citrulline)
Can you please do a video analyzing L-Carnosine?
I think you mean L-Carnitine.
@@IchorSaniesNo he means L-Carnosine. There are multiple L-C‘s
@@IchorSaniesNo, I meant L-Carnosine
It is an amino acid, of which Beta-Alanine is a component. It would be somewhat related to this video, a good follow-up video IMO
Yes L- Carnosine. It’s pricey. That I know!
Having sold supplements for the best part of 20 years, until closing through lockdown :-( I used to warn buyers of these drink powders, especially as gym goers had a habit of multi scooping, taking way more tingle enhancing sup than the manufacturers intended, but the nail in the coffin for many, was the sups also containing Niacin, when muti scooped these 2 chemicals could leave gym goes looking like a beetroot, so I used to warn people, that although not dangerous, it might get extremely uncomfortable for them for 20 mins, we did trial 5K and 10K running with this sup, but unclear if it ever helped much. maybe it might for a half or full marathon ( one huge bodybuilder, collapsed, went purple, and rang the paramedics, they weren't amused )
Matt Fraser who dominated cross fit for years swore that beta alanine was a game changer for him
Sure it was, not all the steroids he takes ahaha 🤣
4:20 laughing too much, too quickly, at his own dad joke. Nick will be a good father 🤣
I can’t help it!!
I never thought I'd mentally call a man my senior adorable but at that moment I did.
Nic is awesome! Love his goofy humor! Keep it up Nic!
I used beta alanine during high intensity interval training 10 years ago. I took it a couple of hours before so the tingling wasn't bothering me during the intense workout. I found it helpful.
During those years I once did an experiment and took it along with a gram of flush niacin, which I had been taking for 20 years. That went poorly, lol. I had to stay in the shower for over half an hour while the clash subsided. Generally I enjoy the feeling of niacin especially while showering. But the two together was beyond my tolerance for discomfort. Egad, did I feel miserable. But beta alanine alone is quite mild compared with a good dose of flush niacin alone. No one would need to take them together for any reason unless they were single and didn't have someone to create drama for them. lol.
Beta alanine + Niacin creates drama. Best description I've heard. 😂
Isn't niacin just a b vitamin?
Been on a binge on your videos, such great quality of information
Glad you like them!
Hello, Dr. I have the most admiration for your work. I would love to see videos like this. Topics that are being researched in a deep level but that doesnt get cover by the fitness influencers.
0:00 wait for it...
I do take L-Carnosine, do you think I get same benefits like I would from beta alanine?
I came to Beta Alinine ( Then Occasionally Left it on The Shelf ) ~ After Reading A Scandinavian Study Focusing on Muscle Loss In Elderly Folk .. Me = 60+ The Study Entered Old Folk Homes to treat ( Sarcopenia) ~ Paresthesia ( the Tingling ) sort gives you the feeling that B.A. is going to work on Something inside your System ..at least for me it was a preamble into the World of Supplementation for Muscle Gain in 60's ..Sadly its now playing Second Fiddle to the rest of the choices = Creatine/ Citrulline malate/ taurine/ L Glutamine and more recently Cream of Tartar ( to lift my Pottassium levels ...my Baking Skill have come a long way since ) .. Nice to see your Take on it ..I Didn't know it was Beneficial to The Skin ..so it might get a second chance ...Cheers 👍
If you need more potassium you can easily get it by eating more whole plant Foods, tons of fruits and vegetables and legumes are high in potassium. Supplementing potassium is not ideal and can be dangerous in more than small doses
@@mikean7074The problem with those foods is that they add carbs that I'll never burn off tho I would have in my 40s or 50s. Cream of tartar is still safer than a supplement. But yes, it's good to know that one has to be careful with Potassium. Food is best.
@@mikean7074 Its Cheap as Chips and I hardly utilize a 1/4 tspn : Mind you with Gingerbread and Cranberry Yoghurt Cakes I add a TEASPOON of the same : Just one of the Many Cakes that I Bump Up with Cream of Tartar ( By the way its a Bi Product of Winemaking as is Vegemite a By Product of Beer Making Mind you I hate Vegemite and Don't Drink Either Presently As in Training for a Bike Tour ..however thanks for your Concern ...
Sweet Potatoes / Potato **
Spinach***
Avocadoes *
Turkish Apricots ( Moorish)****
Bananas ( though gone off them )*
Tomatoes*
Pomegranate Juice and a 1/4 tsp of CoT and you'll add 600 mg to your D.V. of 4700mg *****
Cheers
@@mikean7074Not if you’re carnivore and trying to avoid oxalates.
@@m.b.593
Carnivore is a terrible diet that nobody should be on and you only need to be careful with oxalates if you have kidney problems or kidney stones.
I have a pretty rough histamine intolerance. I haven't been to the allergist yet, but I believe it's the cause of my occassional, but regular, Urticaria. It usually flares up when I eat foods high in histamine, I overeat, or when I overexert myself (in a hot environment). Sounds like I'm going to have to pass on this one but I always appreciate the info!
Creatine also has a buffer effect, just like b-alanine. So, it could explain why it has no effect on short duration exercise. However, even if b-alanine is really a good supplement, especially with creatine, NADH is even a more logical option. Taking 10 mg of NADH in a form of supplement can have a significant effect on strength. Optimizing energy from the phosphagen system is obviously a good solution but acting before, at the level of the Kreb's cycle is also a logical option for weight lifters.
Ever do a video on straight up BAKING SODA used for the same reasons as Beta-A and creatine ??? It works!
Where can I learn more about this? Thanks 🙏🏻
What the hell? Baking soda is sodium bicarbonate, in stomach it reacts with hydrochloric acid and produces table salt and carbon dioxide. And if you take so much that it reaches the gut, I doubt the delicate gut lining will like a base (a rather weak one, admittedly) attacking its cell membranes. Other than that, it won't do jack.
@@m.b.593 Jerry Tennant. Build buffer for oxygen with baking soda
Hey Nick, could you please do a video on HMB? Thanks!
That's a scam I beleive.
3 seconds into the video and this guy just became my new science idol
Excuse me, why does the third category not indicate an effect? The diamond is quite to the right as well?
10:25 I had to research why I had that affect a while back. I call it the Pringles because it's like prickly tingles! I'm feeling it right now actually!
I wonder if any studies on combining B-Alanine with Sodium Bicarbonate have been done. One would think the anti-acidosis effect would be even better.
Consuming baking soda sounds miserable for the stomach.
I love Beta Alanine, but after a few days of taking it, I often get a cold sore!… This is definitely triggered by this supplement…
Is there a reason for this side effect? I rarely get cold sores…
Question: trained athletes tend to have more receptors on their mitochondria to absorb lactate and recycle it as fuel. Does that also lower the acidosis that is otherwise formed when someone is putting in a physical effort?
Thanks much Dr. Nick for great content.
“RIP to those who closed the video already…” 😂😂😂 Some people have an attention span like a gerbil on espresso.
30 seconds. Heh
Or a Chihuahua on cocaïne.
There are a few interesting rabbit holes to go down with BA unrelated to it's impact on exercise tolerance.
Great video and the intro!
Whoa whoa whoa, a doctor with a sense of humor? Crazy talk. Good vid.
What will be the ideal pre-workout stack when strength and cardio capacities both are involved, e.g. any loaded carries like heavy sandbag carry, farmers walk, yoke carry, etc.?
My ph is around 8 on tests. I asked my primary if I should worry and she said it could be something I ate and not to worry. Can you talk more about ph since you said either way is not desirable because it can slow function?
Does free H2 ever meet up with radical oxygen
Love your channel, could you do a video on salt intake and cardiovascular disease? A lot of conflicting evidence..
Can you look into "Molecular Hydrogen", there's a few studies on it
Loved the answer at the start. Very likeable video composition
Thank you!
Do u think the increase in performance will lead to greater VO2 max and longevity?
am more curious about its effects on brain, I read somewhere that it lowers conversion rate of dopamine to epinephrin and it does feel like it somehow. but I wonder what other effects it has and the long term side effects.
You should do a video on Alpha GPC & stroke risk
Absolutely fantastic. Great information. Thanks much.
30 seconds is twice as much average length of you know what, that is fantastic !
Seems like Beta-Alanine might be perfect for Combat sports. Definitely going to reintroduce that to my workout stack. Also you did not mention the saturation period for Beta-Alanine...could take up to 7 weeks for people to actually realize the benefits of it and I'm guessing most people wouldn't be taking it everyday either.
also I like your content but im too broke to be an insider at the moment so just know when i get my funds together you will be receiving that 200USD shortly after. God Bless!
@@IchorSanies 200 bucks, really? That's crazy!
@@againsteveryoneswill1923its for anually of course
@@againsteveryoneswill1923like when you brake it down monthly, its less than 20$. You pay this much for tv, netflix, and such
@@againsteveryoneswill1923 it is a bit steep but I’m planning to be rich one day so it’s not a problem at that point
thank you as always my friend !! I would like to view a review of seed oils vs olive oil vs saturated fats, It seems like the entire medical community is talking about it right now, thank you, cheers from Argentina and sorry for my bad english
Always interesting info. I like knowing stuff I can tell my son who is a weight trainer and athlete. 😊
So cool - thanks for sharing
really wholesome
What about muscle growth?🤫
Thank you . :-) , the 30 seconds thing was very funny. :-) .
No mention of myostatin (growth inhibitor)? As far as I understand, BA can indirectly have an effect on it and thus improve muscle training capacity. (Eggs contain follistatin which inhibits mayostatin)
Interesting
Huh, I occasionally suffer from aquagenic pruritus, so I take Beta Alanine for that. I also suffer from muscle burn, lactic acid build-up when preforming repetitive tasks or exercises. Sounds like I need to add BA to my daily regimen and see if it helps with the muscle issue. I never would have thought the two related.
Thanks Nic!
I gave this a quick view, but noticed one thing. On the forest plot, are the different items weighted in the summary? If not the summary point including error range could be misleading.
Beta alanine is one of the most underrated sups
Greeeeeg!
Papi
Why didn't you mention how carnosine affects glycation? I used sublingiual carnosine for years, later the precursor beta-alanine for effectivity and cost issues. I took it only though for delaying aging
Reducing histamine would be good. Is histidine related to that?
30 seconds, how lucky are you? I Alan B'stard can get through 2- maybe 3 ...intervals in the same time period. Honouring the memory of Rik Mayall aside, creatine + beta -alanine + beta beetroot juice would quite likely be my triple treat. Not to mention 3... hours more sleep than my average. But that's an while other story.
I used to take it and it made my ears ring and the back of my head feel weird. But I was strong so… took it for 6 months before I quit.
How often should athletic people take beta alanine? Is it good just as a preworkout on exercise days to get that tingling feeling or should it be taken every day to build it up?
Like creatine, regularly
With the changes in seasons, have you consider covering the impact of seasons on circadian rhythm, immunity, inflammation, joint pain, flare ups of chronic diseases etc.
(Perhaps some is behavioural changes hsving a knock on effect, but others could be vit d and UV exposure)
The itchy stuff! Gave me a shock the first time i took it in a preworkout. Thought i was having an allergic reaction.😅
Can you do a video on turkesterone? It’s pretty tricky because most vendors sell fake Turk and also all the studies on human are in another language.
As ALWAYS, GREAT info. (the "30 second sex life," just a tiny bit "TMI" -- but -- LMAO!!)!
That means on the first set of 12 it will have no effect, but considering that most people train 3 or 4 sets the effect of the beta alanine will be to improve the capacity to go through the 4 sets?
Or is in a single continuing movement without resting where the beta alanine kicks in and do its job?
Very complex process indeed
No, the set # doesn't matter. It's the duration of the set that matters. If you're doing slow, controlled sets of 12, it may be helpful. But I'm pretty skeptical given that the range of the middle bracket was 30 seconds to 10 minutes. That's a very wide range. I'd like to see a study specifically on bodybuilding since that's the potential target group in terms of weight training.
I’ve reached the end of my stack growth. Any new supplements mean eliminating one of my hard researched supplements. I’m not seeing anything 8n BA to replace, o3 or b complex, or TMG etc.
Another great video
Did you see the research on pairing it with sodium bicarbonate?
The beta was in the thumbnail so no surprises here. I've read some of the studies before. From what I was able to understand beta-alanine proved most beneficial for intensive exercises 120-240 seconds long like HIIT. So in a nutshell beta-alanine is a HIIT booster for regular folks. Not my use case so I stopped taking it. Also not a fan of tingling and flushing.
First I write this comment before I finish watching it :)
edit: it helps me during the excercises a bit.
Your humor went to a new level here. If you keep it up, ha ha, I'll come here more for the comic relief. I let the second one go.
Thanks for cutting me some slack :)
I've heard that spraying water with dissolved magnesium chloride in it on muscles after workout to deal with the lactic acid
Getting Dating advice from a Woman, is like getting Fishing advice from the Fish ~ I just thought I'd put that out there ;p
I would think that combating acidosis would lessen muscle soreness and perhaps even cramps. I can always feel when my muscles are sore enough to risk cramping later. I usually chew a couple of tums to help balance my body's ph when i am feeling sore. Perhaps it is worth a go, especially if i can avoid those painful cramps.
As a track and field coach, I am always thinking in terms of the duration of the event, and exactly which energy system I need to be training for said event. I tend to coach the sprints, jumps and throws, so my athletes would be almost exclusively in the first sub-group of the forest plot. Some of my athletes dabble in the 400m, so this would apply to their training. The meta-analysis would be especially interesting to the coaches of the 400m sprinters, and the middle distance coaches (for that finishing kick in the 800m to 3000m races).
Perfect use case. Love it.
What a great video. Very informative
Seems intriguing and the right supplement for me.
However, a missed an exact analysis how acidosis works. I mean the part before minute 3.
Is that included in your patreon stuff?
study about taking both Beta alanine and creatine
+1
I'm really curious how some people go from being thin to building a lot of muscle so quickly. Are they taking something to help with that?
Depends on the age of person....Alot of teenagers and men in their early 20s can go on a bulking diet coupled with newbie gains can put on a good amount of size naturally..... Once you get past 40 everything becomes alot more complicated....
I go to the gym and get trashed too quickly if you ask me. I do push myself and am probably being just too demanding so likely “I am normal”. Sounds like I could try bAlenine and see if I can squeeze out more sets and increase my workout volume. That’d be great if it works out (pun).
Love your content!
Please explain WHY the tingling happens... What is the mechanism? I've never found a good explanation for this...
I find it peculiar that in the group of 30 sec to 10 mins, there are studies showing a negative effect of beta-alanine on performance. Wrong study design ?
Any chance you might critique a recent video by Kurzgesagt - In a Nutshell, "We Need to Rethink Exercise - The Workout Paradox," and the articles it uses as sources. I know you've made many videos on weight loss and exercise, so I thought you might be interested and I'd be keen to hear your opinion on it all.
I doubt I'm the first to suggest this, so apologies if you've already received a tonne of requests.
Makes me tingly in an unpleasant way
I'll still take it, just for the tingles!
"...Well, RIP to all those that closed the video already.".
Hilarious!!!
Now, if I could only get rid of this tingling sensation...
L-cirtulline
Wouldn't mind seeing a video on it.
what about comparison vs taking carnosine directly?
Will this help me do more calf raises before they catch fire?
Hey there Physionic, I was curious if you could do a video on these Hydrogen Water Bottles I keep seeing. Is this worth investing in, or is it just another silly fad? Thanks!
I used to take this, made me so itchy
Thank you for just saying the name of the thing at the beginning instead of going through 5 minutes of worthless preamble
To be fair, I do that, too :)
why not take straight Carnosine ?
Nick can you please do a deep dive video on benign fasculation syndrome (causes and treatment)
Delivers in the first 2 seconds. 100
How would this effect acidosis in a cardiac arrest scenario or compartment syndrome?
I have heard tell that one of the reasons for Ulcerative Colitis is too much hydrogen in the colon... from, if I understood correctly, cell permeability in the colon walls.
So I wonder if carnosin might help in the treatment.
The tingling from beta aline reminds me of the flush from niacin. Physiologically is there any connection?