Nutrition

10 forgotten muscle-building foods

Ahh, the "lean" mass building diet - say what you will about the merits of trying to gain muscle without building a gram of body fat, but as a nutritionist, I can tell you this: some of these "lean" mass building diet plans are the most meticulous, repetitive things the world has ever seen.

I, too, am all for a good food prep routine - it makes things easy and convenient and it's a lot easier to monitor results and avoid getting off track when you know exactly what you're eating at every meal.

The problem is that people get so stuck in such a routine that they don't get any variety and may even be missing out on a lot of nutrients - not to mention calories - that can contribute to their health and muscle growth.

As bodybuilding friendly as it may seem, a diet based on egg whites, chicken breast, brown rice and broccoli will not meet your needs - I can assure you of that. Even if it is a "clean" diet, it is certainly not optimal.

Bodybuilders weren't always this damn boring. There are many foods that old-school strength athletes swore by for mass gain that their successors seem to have forgotten or pushed to the side, largely due to poor dietary advice and a childish fear of saturated fat.

Today, I'm going to revive some of these foods with the hope that it will inspire you to make some changes to your diet - changes that can lead to building some mass that you've been missing out on through your ultra "clean" diet.

Dairy products from grass-fed cows

Although I'm not a huge fan of dairy products due to the poor processing, poor quality, loss of important fatty acids and high estrogen content, dairy products from grass-fed cattle represent something completely different.

Because these cows are actually allowed to eat what Mother Nature intended them to eat, the quality of their milk is far superior. Their milk contains more nutrients such as vitamin A, vitamin K (in its more potent form K2), omega-3 fatty acids and CLA. In fact, milk from grass-fed cattle has been found to contain up to 500% more CLA than milk from conventionally-fed cows.

You may have noticed that all of these nutrients are either fatty acids or fat-soluble vitamins. That's right, many of the benefits of dairy products are based on their fat content - despite the fact that most of that fat is saturated.

Scoff all you want, but these are very important differences. CLA has been shown to be a powerful ally in the fight against cancer and has been shown to greatly reduce tumor growth in animals, which may also be the case in humans.

A Finnish study showed that women with the highest CLA content in their diet had a 60% lower risk of breast cancer than women with the lowest CLA content in their diet. Simply switching from milk and meat from conventionally-fed cattle to equivalent products from grass-fed animals would have put all women in the lowest risk category.

The best part might be vitamin K (in the form of K2-MK4). Several studies have found that higher vitamin K2 intake results in a lower risk of heart attacks, strokes, cancer incidence, cancer mortality and overall mortality. Men with the highest vitamin K2 intake had a 51% lower risk of dying from heart attacks and a 26% lower risk of overall mortality compared to men with the lowest vitamin K2 intake.

One of the ways in which vitamin K2 improves cardiovascular health is its ability to reduce calcification of the arteries by 30 to 40%. And these are just the effects of vitamin K2 on cardiovascular health. Vitamin K2 is also crucial for proper fetal development and bone health, to name just a few of the other benefits.

And last but not least, there's something beyond the health benefits that will appeal to most of you - muscle growth. Scientists have compared low-fat milk with whole milk during the post-workout phase to see which has the stronger anabolic effects. They compared 400 ml of low-fat milk with 240 ml of whole milk to achieve the same amount of calories. Theoretically, low-fat milk should have performed better as it provided 6 grams more protein. However, the study showed that whole milk was more effective than low-fat milk despite its lower protein content. Another point of full-fat vs low-fat.

So why, if you're busting your butt to build some mass, would you choose the low-fat or fat-free option? You're trying to increase the calorie content of your diet, not decrease it. Full-fat versions - especially if they come from grass-fed cows - are far superior in terms of health and muscle growth.

Having gone to great lengths to emphasize the general value of full-fat dairy products from grass-fed cows, here are a few specific food recommendations:

Whole milk

Whole milk was once a staple of the old-school bodybuilding community's diet and has been used successfully by countless men in their quest for mass. It provides a lot of easily consumable calories, a nice blend of whey protein and casein and a good dose of electrolytes - calcium, potassium, magnesium and some sodium. It's also a good source of vitamin A, vitamin D and a few B vitamins.

Full-fat cheeses - cheddar, cottage cheese, etc.

These are also very high in calories - especially cheddar. Cheddar is one of the best sources of vitamin K2 due to the fermentation process and provides similar amounts of protein and fat without any carbohydrates. Cottage cheese is an amazing source of protein and the full-fat versions are higher in calorie density.

Cream

Cream - and whipping cream in particular - is exceptionally calorie dense. It can be a great addition to smoothies as it enhances the flavor and creaminess and provides a ton of calories.

Misunderstood carbohydrates

There are many fantastic sources of carbohydrates out there that seem to have disappeared from the focus of bodybuilders. Two perfect examples are potatoes, which have been replaced by sweet potatoes, and wild rice, which has been replaced by brown rice.

Of course, the new alternatives are also good foods, but are they really better than the foods they replace? Not really.

Potatoes

Potatoes have come in for a lot of unwarranted criticism recently - mainly due to their high glycemic index, which is higher than the popular sweet potato. But who really cares? You don't eat a potato on its own, which is why the T-bone steak and steamed vegetables you eat along with the potatoes will slow down digestion anyway, making the glycemic index quite irrelevant.

All this talk about the bad potatoes and the holy sweet potatoes is going a bit too far. Sweet potatoes are great, but regular potatoes contain more iron, magnesium and potassium than sweet potatoes and they are one of the most satiating foods on the planet.

They pack a lot of calories into a small package, have been a staple of the old-school community and have helped thousands of exercisers build serious mass. They're also a good source of 12 vitamins and minerals and provide 7 grams each of fiber and complete protein in a large serving.

Wild rice

Wild rice has become a rarely uttered word in the bodybuilding world today, and even in health-conscious circles. Is brown rice really better? They are both a good source of 8 vitamins and minerals. Wild rice contains 3 grams of fiber and 7 grams of protein in a cup of cooked rice, while brown rice provides 4 grams of fiber and 5 grams of protein. Does anyone see a significant difference here? I'd say that wild rice is just as good while providing a nice variation for the severely neglected taste buds. And has a little variety ever hurt?

Old school protein

Let's be honest, how many of you really enjoy eating skinless, boneless chicken breast several times a day? Even though this is a good food, there are so many other excellent sources of protein out there that have been largely forgotten with the explosive rise in chicken breast consumption.

These protein sources contain micronutrients, fatty acids and more that chicken breast does not, and they also bring more flavor and variety, as well as more calories to your diet to help jumpstart muscle growth. You might even enjoy eating meat again.

Whole chicken

Many old-school bodybuilders ate whole chicken in copious amounts. Whole chicken, whole milk and potatoes were the name of the game and these foods certainly worked. So why do we only eat skinless, boneless chicken breast today?

I agree that they are quite convenient and easy to prepare, go with almost anything and will keep for several days (or up to a week for the braver ones) when cooked in the fridge. However, in terms of price per calorie, whole chickens are pretty darn cheap, provide more total calories and taste much better.

Turkey

Breast, thigh or the whole damn thing. Turkey is a highly underrated meat that comes into vogue at Thanksgiving, but is almost completely ignored during the rest of the year. Turkey is a fantastic source of protein, a good source of 11 vitamins and minerals, which includes a good dose of cancer-fighting selenium. In addition to this, turkey is a nice change of pace if you don't want to eat chicken all the damn time.

Tuna

Tuna used to be one of the mainstays of bodybuilding nutrition, although tuna has fallen out of favor lately. Nobody talks about it and even fewer people seem to eat it. Tuna is no longer the pretty girl on the ball and has been replaced by the sexier salmon. Even though salmon contains more omega-3 fatty acids and the powerful antioxidant astaxanthin, tuna is still no slouch.

Tuna is a better source of protein, contains over 1 gram of omega-3 fatty acids per can (the amount varies from type to type) and is a good source of 7 vitamins and minerals. It is also an excellent source of selenium, containing three times as much selenium as turkey! Last but not least, tuna is one of the cheapest sources of protein available, although I would recommend the light version due to the significantly reduced mercury content.

Whole eggs

Eggs seem to be making a comeback lately, but I can't tell you how many guys I know who are trying to gain weight and are still eating egg whites by the crate. Two whole eggs with six egg whites don't even come close to the calorie content or nutritional value of five whole eggs.

Whole eggs contain the important and anti-inflammatory ingredients choline and lutein for brain function, zeaxanthin for eye health, vitamin A, vitamin D, B vitamins, selenium, iodine for proper thyroid function and more. Whole eggs are one of Mother Nature's best foods, which begs the question, why are you only eating the damn egg whites? If you still think saturated fat and cholesterol contribute to heart disease - no one believes that anymore, do they?

Pork chop

Pork chops were something I grew up with and yet they seem to have largely disappeared from the American diet - probably due to the fear of fats in the eighties and nineties. Pork chops do contain more fat than chicken or turkey, but who cares? Most of the fat is monounsaturated oleic acid - the same fat found in olive oil - and pork chops are also a good source of 10 vitamins and minerals.

Pork chops are an excellent source of several B vitamins and anti-inflammatory choline, which promotes brain function. On top of that, they're delicious, which is no crime - no matter what those guys who eat 6 meals a day out of Tupperware cans might tell you.

Off to the supermarket

Consistency is the key to any successful bodybuilding plan, but that doesn't mean you should try to subsist exclusively on a dozen "clean" foods. There are plenty of delicious and nutritious foods that can help you pack in some serious calories and nutrients while adding some variety to your plate.

Chicken breast, brown rice, broccoli and egg whites are all good foods, but they're not the only choices - and especially not day in and day out. Give some of these forgotten foods a chance. What do you have to lose?

References:

1. Leheska JM, Thompson LD, Howe JC, et al. Effects of conventional and grass-feeding systems on the nutrient composition of beef. J Anim Sci. 2008 Dec;86(12):3575-85.
2. Ponnampalam EN, Mann NJ, Sinclair AJ. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health. Asia Pac J Clin Nutr. 2006;15(1):21-9.
3. Dhiman TR, Anand GR, et al. Conjugated linoleic acid content of milk from cows fed different diets. J Dairy Sci. 1999;82(10):2146-56.
4. Aro A, Mannisto S, Salminen I, et al. Inverse Association between Dietary and Serum Conjugated Linoleic Acid and Risk of Breast Cancer in Postmenopausal Women. 2000;38(2): 151-157.
5. Elwood PC, Strain JJ, Robson PJ, et al. Milk consumption, stroke, and heart attack risk: evidence from the Caerphilly cohort of older men. J Epidemiol Community Health. 2005;59:502-505
6. Elwood PC, Pickering JE, Hughes J, Fehily AM, Ness AR. Milk drinking, ischaemic heart disease and ischaemic stroke II. Evidence from cohort studies. Eur J Clin Nutr. 2004 May;58(5):718-24.
7. Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study. J Nutr. 2004 Nov;134:3100-3105.
8. Gast GC, de Roos NM, Sluijs I, et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis. 2009 Sep;19(7):504-10.
9. Nimptsch K, Rohrmann S, Kaaks R, Linseisen J. Dietary vitamin K intake in relation to cancer incidence and mortality: results from the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg). Am J Clin Nutr. 2010 May;91(5):1348-58.
10. Spronk HM, Soute BA, Schurgers LJ, et al. Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats. J Vasc Res. 2003 Nov-Dec;40(6):531-7.
11. Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. 2006 Apr;38(4):667-74.

    By Brian St Pierre | 10/01/10

    Source: https://www.t-nation.com/diet-fat-loss/10-forgotten-muscle-building-foods

Answers to frequently asked questions about beta-alanine

With hundreds of different sports supplements and a great many products based on made-up claims and ridiculous hype, it's a real challenge to find the supplements that actually deliver real results. Once you've sifted through the supplement junk pile, you know how hard it is to find solid science or real-life evidence for the effectiveness of supplements.

Beta-alanine, however, is an exception. This supplement lives up to its claims of effectiveness and the mode of action of beta-alanine is backed up by studies conducted at leading universities. These are real human studies and not the kind of inconclusive rat studies that many supplement manufacturers like to use to back up their claims about a product's effectiveness.

The science behind beta-alanine is conclusive and it works. This article will take a closer look at how beta-alanine works and also show readers how they can maximize the positive effects of beta-alanine and how this supplement can help them train harder and longer. Used correctly, beta-alanine can take training and progress to a whole new level, helping users to set personal bests and build lean muscle mass.

What are the benefits of beta-alanine for athletes?

According to scientific research, beta-alanine has the following benefits that enable higher athletic performance and better results:

• Increase in anaerobic muscle endurance
• Increase in aerobic endurance
• Increased training capacity for longer and more intensive training sessions
• Increase in explosive muscle strength and power release
• Increasing muscle mass

Let's start with some background information on beta-alanine.

Basic information on beta-alanine

Although beta-alanine has only appeared on the supplement market relatively recently, this compound was discovered over 100 years ago. Beta-alanine, also known as 3-aminopropanoic acid, is a non-essential amino acid that is the only naturally occurring beta-amino acid. Beta-alanine should not be confused with alanine. Alanine is a so-called non-proteinogenic amino acid, as it is not used to build proteins.

It is believed that the largest natural sources of beta-alanine come from the digestion of the beta-alanine-containing dipeptides carnosine, anserine and balenine and not from the direct consumption of beta-alanine. These dipeptides are usually found in protein-rich foods such as poultry, beef, pork and fish.

However, the intake of these dipeptides is not the only source of beta-alanine for the body, as it can also produce beta-alanine itself in the liver through the breakdown of pyrimidine nucleotides, which are broken down into uracil and thymine and then metabolized to beta-alanine and beta-aminoisobutyrate. Of course, beta-alanine can also be taken directly in the form of supplements, which is the subject of this article.

Recently, scientists have begun to study beta-alanine in more detail and its effects on exercise performance and lean body mass. We owe a debt of gratitude and respect to the scientists who are at the forefront of publishing the research on beta-alanine. If it weren't for them, great supplements like beta-alanine and creatine would never have made it to market. Their ongoing research has shown us how to best use these compounds and maximize their benefits in a safe and effective way.

One of the key scientists and a pioneer in the field of beta-alanine research in athletic performance is Dr. Roger Harris. Although this name may not sound familiar, you should know it because this is the same scientist who introduced the bodybuilding world to creatine through his groundbreaking 1992 study.

It looks like Dr. Harris has found another groundbreaking supplement in beta-alanine. However, he is not alone. Over the past two years, highly respected scientist Dr. Jeffrey Stout has published numerous studies on beta-alanine and it doesn't look like his efforts in this field will end anytime soon. Other notable scientists who have published research on beta-alanine include Dr. Tallon, Dr. Hill and Dr. Kim.

What factors limit athletic performance during an intense training session?

In order to understand how beta-alanine works, it is first important to know what processes in the body limit muscle performance and gains during exercise, preventing us from reaching our full potential in terms of strength, endurance and muscle building.

During an intensive training session, large amounts of hydrogen ions (H+) accumulate in the body, which are responsible for the pH value in the muscles falling and thus creating an acidic environment. This process is partly responsible for the burning sensation towards the end of a training set, whereby an accumulation of hydrogen ions occurs regardless of whether you feel a burning sensation in your muscles during training or not.

The breakdown of ATP and the accompanying increase in hydrogen ion concentration occurs in all of the body's energy systems, with the largest amount of hydrogen ions being produced in an energy system known as glycolysis, which forms lactate (lactic acid) as well as hydrogen ions. On a physiological level, lactate releases hydrogen ions and is the largest source of hydrogen ions during exercise, which shifts the pH value of the muscle into the acidic range.

Contrary to what many athletes believe, it is not the lactate itself but the hydrogen ions released that are responsible for the drop in muscle performance during training. However, even though lactate is the primary source of hydrogen ions, it is not the only source. Hydrogen ions are also released in large quantities when ATP is broken down for energy during exercise. The presence of multiple sources that release hydrogen ions causes the pH of the muscles to drop quite rapidly during exercise.

As the pH decreases, so does the ability of the muscles to contract powerfully and maintain high performance during exercise. And if you are not able to perform powerful muscle contractions and push your body to its limits during training, then of course it is not possible to overload the muscles to the maximum and force maximum gains in muscle mass.

In summary, increasing concentrations of hydrogen ions cause a drop in the pH value of the muscles, which in turn is responsible for a reduction in strength and a faster onset of fatigue. These limitations prevent you from adequately overloading your muscles during training and forcing maximum new muscle growth.

Beta-alanine and carnosine

Knowing the effects of the drop in pH and the associated acidification of the muscles on athletic performance, the question of what can be done to counteract this acidification in order to promote strength, endurance and gains in muscle mass is almost inevitable.

This is where beta-alanine comes into play, which can counteract a drop in the pH value in the muscles. In order to understand how beta-alanine works, it is necessary to know how carnosine works. This is due to the fact that beta-alanine only has an indirect effect in the body by increasing the synthesis of carnosine.

Carnosine was discovered in 1900 by the Russian scientist Gulewitsch. Around eleven years later, the same scientist identified the components that make up carnosine. These are the amino acids beta-alanine and histidine. However, it was not until 1938 that the first studies on carnosine were published and its function as an acid buffer in the muscles was discovered.

Carnosine is a naturally occurring dipeptide in the body that is found in type I and type II muscle fibers, with type II muscle fibers having the highest carnosine concentrations. Type II muscle fibers are the fibers that are primarily used during high-intensity strength training sessions and have the greatest potential for muscle growth.

There are a number of pathways through which carnosine appears to influence performance. However, the most well-studied effect is its role as an intracellular acid buffer and it is this effect that we will focus on in this article. Carnosine helps to stabilize muscle pH by "soaking up" hydrogen ions (H+) that are released at a high rate during exercise.

The human body tries to keep the pH value in balance by using different buffer systems. Such acid buffers work largely by absorbing hydrogen ions to keep the pH in an optimal range for the body, allowing the body's various systems to function as effectively as possible. Muscles also function best within a certain pH range. If the pH drops below this range, muscle performance decreases. However, if the pH value can be kept in an optimal range by buffer systems, then the muscles can continue to contract powerfully over a longer period of time.

There are a number of buffer systems that are active in the human body. Some maintain the pH value in the extracellular fluid outside the cells, while others work in the intracellular fluid inside the cell. In addition, there are buffer systems that act both inside and outside the cells.

The focus of this article is on maintaining optimal exercise performance and, as mentioned earlier, the primary sources of hydrogen ion release are the production of lactate (lactic acid) and the breakdown of ATP. Both of these processes occur within the cells, which is why an intracellular acid buffer such as carnosine, which reduces the concentration of hydrogen ions within the cell, is the first line of defense.

In addition to its role as a hydrogen ion buffer within the cell, carnosine has other unique properties. What makes carnosine so unique is the fact that this buffer system is used exclusively for buffering hydrogen ions, unlike other buffer systems that are used in many other cellular reactions in addition to their role in acid buffering, thereby diluting their buffering effect. Even more interesting, however, is the fact that beta-alanine supplementation can dramatically increase carnosine levels in the body, significantly increasing the capacity for acid buffering.

Scientific research has shown that supplementation with beta-alanine over a 4 week period can increase carnosine levels in the body by 42 to 65%. Longer studies over a period of 10 to 12 weeks have even shown an increase in carnosine concentrations of up to 80%. This represents a more than dramatic increase in the effect of an already very effective intracellular buffer.

It is this strong increase in buffering capacity within the muscles that is primarily responsible for the increases in strength, lean muscle mass and muscle endurance observed in studies conducted with beta-alanine.

The following FAQ answers the most frequently asked questions about beta-alanine.

Beta-Alanine FAQ:

Why can't I take carnosine instead of beta-alanine?

When you take carnosine, most of it is broken down in the digestive tract into the amino acids beta-alanine and histidine. Even if small amounts of carnosine can pass through the digestive tract intact, this carnosine is broken down into its components by the enzyme carnosinase in the bloodstream at the latest.

This means that practically all orally ingested carnosine is very quickly broken down into its components beta-alanine and histidine. These two amino acids are then transported - at least partially - into the muscles, where they are used to produce carnosine again with the help of the enzyme carnosine synthase.

As carnosine only consists of around 40% beta-alanine, it is at best an inefficient source of beta-alanine when taken orally. It is therefore more efficient and also considerably cheaper to supplement with beta-alanine in its pure form. You would need to consume significantly more carnosine to achieve the level of increase in carnosine levels that can be achieved using the scientifically recommended dose of beta-alanine. For this reason, beta-alanine is the better solution if the goal is to increase the concentration of carnosine in the muscles.

How do we know that beta-alanine really increases carnosine levels?

As part of scientific studies, scientists performed muscle biopsies - small procedures in which tissue samples are taken from the muscles using a special biopsy needle - at the beginning of the study and at different times during the study. These tissue samples showed that beta-alanine could effectively increase the carnosine concentration in muscle tissue by 42 to 80%, depending on the duration of the study and the dosage used.

Who can benefit from beta-alanine?

1. Athletes who train with weights and want to build lean muscle mass and strength.
2. Athletes who perform sports activities that require strength, speed and muscle endurance.
3. Active people who have reached a training plateau and are looking for a supplement that can take them to the next level.

At what point in my training set will higher carnosine concentrations have their strongest effect?

Increasing carnosine levels will be effective at all points of a training set regardless of whether you are training heavy or for endurance. The body uses three energy systems to do physical work:

1. The ATP system, which is primarily used while moving heavy weights during sets with a repetition range of 5 to 6 repetitions.
2. The glycolytic system, which is primarily used during a repetition range of 7 to 15 repetitions.
3. The oxidative system, which is primarily used during endurance training.

These energy systems are used simultaneously, with certain energy systems being used to a greater extent to produce the energy required for the activity, depending on the level of intensity, the duration of the training and the individual level of fitness. Anyone training with weights will primarily use the first two energy systems mentioned and in both cases an accumulation of hydrogen ions will contribute to a depletion of both systems - and glycolysis in particular.

This is where creatine is somewhat weak. Creatine is active in the ATP-phosphocreatine system, which relies on stored ATP and its resynthesis using phosphocreatine for intense contractions. The use of creatine will increase explosive power, but it won't help much in a repetition range of 7 to 15 reps.

As anyone trying to build bigger muscles knows, you need to train both heavy and moderate in a repetition range of 7 to 15 reps to achieve maximum gains in muscle mass. Beta-alanine, by increasing carnosine concentrations, can buffer the accumulation of hydrogen ions that occurs in both of these repetition ranges, allowing you to maintain powerful muscle contractions over a longer period of time.

Reducing cellular fatigue is an additional strength of beta-alanine. A recent study showed that beta-alanine outperforms creatine when it comes to reducing cellular fatigue, putting it one step ahead of creatine, which is considered the most effective supplement of the last decade.

How long does it take to feel the benefits of beta-alanine?

The first positive effects on performance are typically felt after just two weeks of taking beta-alanine, with some users experiencing an effect after just one week. As carnosine levels increase, the benefits become more and more noticeable. The most dramatic results are generally felt within 3 to 4 weeks, with the effects continuing to increase beyond this period.

Scientific research has shown that carnosine levels continue to increase over a period of at least 12 weeks, which is why it is recommended that beta-alanine be used for at least three months to optimize carnosine levels.

However, there are also immediately noticeable benefits. Many users report better blood circulation and a stronger muscle pump from the first intake of beta-alanine. This is due to the fact that beta-alanine increases carnosine levels and carnosine is a powerful precursor for the production of nitric oxide synthase - a group of enzymes required for the production of nitric oxide.

Is beta-alanine safe and harmless to health?

Although this is probably not a frequently asked question, it should be one of the first questions you ask about a supplement. Unfortunately, many exercisers are so focused on building muscle and maximizing their performance that they completely overlook the safety aspect of new supplements.

But coming back to the actual question, this can be answered with an almost unqualified "yes". In studies in which beta-alanine was used for up to 12 weeks at a time, no negative changes in a wide range of biochemical, haematological and hormonal markers were found. Even if it is not possible to say that beta-alanine is 100% safe according to current scientific knowledge, it can at least be said with a fair degree of certainty that supplementation over a period of 12 weeks can be regarded as safe.

What is this tingling feeling at the beginning of beta-alanine intake based on?

The tingling sensation at the start of beta-alanine supplementation, also known as parathesia, occurs when beta-alanine binds to nerve receptors, activating them and causing them to fire. Many of these nerves are located under the skin, resulting in a tingling/stinging sensation reminiscent of faint pinpricks. This sensation begins about 15 to 20 minutes after taking beta-alanine and usually lasts for 60 to 90 minutes.

The intensity of this sensation varies depending on the beta-alanine dosage, individual sensitivity and potential calcium ion channel activators such as caffeine. This feeling usually disappears after some time of beta-alanine intake. In addition, carbohydrates can reduce this tingling sensation.

If I don't feel this tingling sensation when I start taking beta-alanine, does that mean that beta-alanine is not working for me?

The described tingling sensation under the skin after taking beta-alanine does not occur in all users. Some users can take up to 6 grams of beta-alanine at a time without feeling anything. You should not worry if you belong to this group of users. The tingling sensation after taking beta-alanine is not a sign that beta-alanine is working or being absorbed by the muscles and converted into carnosine. So there is no need to worry if you don't feel anything like this, as beta-alanine will still increase carnosine levels, as studies have repeatedly shown.

A good example of this phenomenon is the combination of carbohydrates with beta-alanine, which suppresses much of the tingling sensation while at the same time accelerating the onset of action of beta-alanine compared to taking beta-alanine without carbohydrates.

Another good example is comparative studies that compared carnosine concentrations when using multiple small beta-alanine doses in the 800 mg range to using multiple beta-alanine doses in the 1,600 mg per dose range. In these studies, the same total daily beta-alanine dose was used and the only difference was the size of the individual servings.

While 800 mg per dose caused virtually no tingling sensation, a dose of 1,600 mg could cause a significant tingling sensation under the skin. However, the results of the studies ultimately showed that the carnosine concentrations were almost the same with both dosing strategies.

How much beta-alanine is needed to achieve an increase in performance?

Scientific research has shown that the use of 3.2 to 6.4 grams of beta-alanine per day can significantly increase carnosine levels and performance. Recent studies using 4 to 5 grams of beta-alanine per day showed carnosine concentrations and performance increases comparable to those observed with a daily dose of 6.4 grams of beta-alanine.

Should you supplement with histidine in addition to beta-alanine, since histidine is a component of carnosine?

Additional supplementation with histidine is unlikely to provide any further benefits, as histidine is already present in high concentrations in the muscles, whereas beta-alanine is only present in small amounts. Scientists have found that it is beta-alanine that drives carnosine synthesis, not histidine. As this has been repeatedly proven by various studies, it is not necessary to supplement histidine to increase carnosine levels.

However, there may be groups of people such as vegans, vegetarians or older people who do not consume enough histidine in their diet and therefore have a histidine deficiency that could affect carnosine synthesis. Rather than supplementing histidine, however, these individuals should increase their total protein intake, which will also solve the problem of potential histidine deficiency.

Are there other methods that can increase beta-alanine's ability to boost carnosine levels?

A recent study showed that a group of subjects who took beta-alanine along with carbohydrates were able to increase their performance in half the time compared to a group who used a comparable amount of beta-alanine without carbohydrates. Carbohydrates increase insulin levels and insulin increases the transport of amino acids such as beta-alanine into the muscle cells.

Taking beta-alanine before and after training could also increase beta-alanine uptake by the muscles. Studies investigating the nutrient timing of amino acids have clearly shown that when amino acids are consumed before and after exercise, their delivery to and uptake by the muscles is increased. The improved absorption is largely due to better blood flow to the muscles during training.

Will taking taurine at the same time as beta-alanine prevent beta-alanine from increasing carnosine levels and performance?

Although there could be potential problems if beta-alanine and taurine are taken at the same time, as both compete for the same transporter into the tissues, such problems have not been observed to any significant extent in scientific studies. A study conducted by Dr. Harris showed that the increase in carnosine levels in the muscles was not reduced when beta-alanine was taken together with taurine.

In addition to this study, there are several other studies in which beta-alanine was combined with taurine. If you compare the results of these studies with the results of other studies in which only beta-alanine was used, the results do not differ in terms of the carnosine concentrations achieved.

All this suggests that taurine does not significantly reduce the absorption of beta-alanine in practice, as otherwise subjects taking beta-alanine together with taurine should have had significantly lower carnosine levels in their muscles.

Can beta-alanine replace creatine?

Beta-alanine is not a substitute for creatine, as the two compounds exert their effects via completely different mechanisms. Instead, it is better to combine creatine and beta-alanine in order to benefit simultaneously from the explosive strength increased by creatine and the muscle fatigue delayed by beta-alanine.

http://www.bodybuilding.com/fun/beta_alanine.htm

In the field of sports supplementation,protein is the most important and most frequently sold supplement with the most different dosage forms and forms. It is therefore particularly important to be familiar with this supplement category, its ingredients and its effects on the body.

Protein, both for building muscle mass and during a diet for fat loss, is in many ways similar to an investment plan for retirement: you know you need it, but you're not always sure which product is the right one because there are simply too many different products out there. But just as it's important to diversify your financial portfolio for long-term wealth, it's important to incorporate different sources of protein into your daily diet.

The proteins found in whole foods such as beef, poultry, fish and dairy products are just as important as the proteins found in protein powders, protein bars and ready-made protein drinks. The problem, thanks to the enormous growth of the supplement industry, is that there seem to be as many different protein supplements as there are investment funds.

This article is intended to help the reader get an overview of the different protein supplements available on the market and make it easier to choose the right product for their individual goals.

Whey protein

When it comes to building muscle, whey protein doesn't beat it. Whey protein is the best protein for stimulating muscle growth after training. The best whey protein products on the market contain whey protein isolate and whey protein hydrolysate. These are the purest forms of whey protein, which are digested the fastest and reach the muscles quickly.

Whey protein concentrate is also a good source of protein, but it contains more carbohydrates and fat, which slows down digestion. The first muscle building supplement you should buy is therefore a protein powder that either contains 100% whey protein or has whey protein at the top of the ingredients list.

Casein protein

Whey protein is an excellent protein due to its rapid absorption, but there are times when a slower digesting protein such as casein can be beneficial. Casein protein is very suitable as a last protein meal before going to bed, as it provides the body with a slow but continuous supply of amino acids throughout the night. In addition to this, casein protein has been shown to increase muscle growth when added to a post-workout drink in addition to whey protein.

When choosing a casein protein powder, look for a product that contains micellar casein, which is the slowest digested of all forms of casein (caseinates are also suitable). The bottom line is that every intelligent supplement plan should contain casein.

Milk protein

When you remove most of the carbohydrates and fat from milk, you get a product known as milk protein. Milk protein is 80% casein and 20% whey protein, making it a fairly slow digesting protein. A blended protein powder that contains milk protein can still be a good choice for pre- and post-workout consumption, as long as whey protein is ahead of milk protein on the ingredient list. When choosing a milk protein supplement, make sure that the product contains milk protein isolate - the purest form of milk protein - or milk protein concentrate.

Egg protein

Before whey protein was discovered as a protein source, egg protein was the protein of choice. Egg protein is of very high quality and is somewhere between whey protein and casein protein in terms of digestion speed. Although egg protein on its own is not the best choice during the time around training, a blended protein powder containing egg protein, whey protein and casein protein can be effective at virtually any time of day. In other words, it will provide your body with a combination of fast, medium and slow digesting protein to keep your muscles growing throughout the day.

Beef protein powder

Let us assure you that we are not talking about beef bouillon cubes or anything that even remotely tastes like red meat. (ironically, beef protein powder is often sold in fruit flavors). Beef protein powderis, as the name suggests, actually made from beef from which virtually all the fat has been removed. As a result, beef protein powder is quickly digested and can be a good alternative to whey protein for those who suffer from a milk allergy.

Soy protein

Although soy protein is quite fast digesting, its real benefits lie in its ability to increase nitric oxide levels, boost growth hormone production and promote muscle recovery after exercise. And while there are still doubts about its effects on testosterone and estrogen levels, we can confirm that the latest research concludes that soy protein neither lowers testosterone levels nor increases estrogen levels in men.

Protein bars

Assuming you don't have the time (or desire) to prepare every meal and snack separately, convenience is a great thing. This is where protein bars come into play. If you're in a rush and heading off to work, you can simply pop in a protein bar and if you're worried about being stuck in the office without something healthy to eat, you can keep a box of protein bars in your desk drawer.

Many of the bars on the market contain protein, fat and carbohydrates, making these bars a small meal that can tide you over until your next big meal. In addition, there are a number of low-carb bars that contain sugar alcohols, which are not absorbed by the body as quickly as regular sugar.

As protein bars are digested more slowly than protein in liquid form, they are not ideal for pre- and post-workout protein intake, but at any other time they can be an ideal addition to the diet.

Ready-made protein drinks

Again, it's all about convenience. Ready-made protein drinks simply need to be unscrewed and drunk.

Just like protein bars, ready-made protein drinks can be taken anywhere and easily stored at work, although they always taste best when chilled. Although they are not the worst choice before and after training, they are not the best choice before and after training as they usually contain milk protein, 80% of which is slow-digesting casein. If possible, ready-made protein drinks should primarily be used as a snack.

Tip: Eating 4 to 6 smaller protein-containing meals per day can increase calorie consumption by up to 10%.

Tip: You should always add a few simple carbohydrates to your post-workout shake to ensure maximum muscle growth.

Other ingredients

Protein powders are not always made from protein alone. The following ingredients are often added to promote gains in muscle mass and increase performance:

• Amino acids: In addition to the amino acids that make up the protein contained in a given product, additional amino acids such as branched-chain amino acids(BCAAs) and glutamine are often added to support muscle recovery.
• Creatine:Similar to whey protein, many experts recommend taking creatine before and after training to promote muscle growth. For this reason, it is not surprising that many manufacturers combine these two supplements in one product.Healthy fats:Fats such as medium-chain triglycerides (MCTs) and conjugated linoleic acid (CLA) are often added to protein powders to help build lean muscle mass and promote heart health.
• Carbohydrates: It takes more than just protein after a workout to provide muscles with everything they need for adequate recovery and muscle growth. Quickly digestible carbohydrates such as dextrose are also key ingredients for this.
• Digestive enzymes: What's the point of protein intake if you can't digest the protein you've consumed? Enzymes such as proteases are often added to protein powders to speed up protein digestion and ensure that no protein is wasted.

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