Recent studies show that beta-alanine, which is required for carnosine synthesis, scoring significantly higher effects than creatine. The beta-alanine increases carnosine levels in the body> The Carnosine buffers hydrogen ions in the muscle and thus significantly reduces all forms of muscle fatigue. This affects proven highly beneficial to all forms of physical performance sport. So it does not matter whether it comes to explosive strength, maximum strength or endurance to. When strength training, this means an increase in the maximum power, and the number of possible repetitions and passages. The endurance athletes, however may be longer / run faster, swim and so on. It is however to note that the effect is not so quickly deployed, as in the intake of creatine. The effect of beta-alanine ingestion unfolds evenly over about 10 weeks. Further causes the daily intake of adequate amount of "BA" not only a strength and endurance increase, but also a reduction in body fat. Recommended daily amount of about 65 mg per kilogram of their body weight is distributed over two to four revenue. It would make sense, for example: after rising, before training, after training and before going to bed. Revenues should also be done on an empty stomach to optmieren resorption (absorption in the digestive tract). -> CAUTION: My advice is to start with only 2 grams per day and evenly increase within 2 weeks to the recommended daily dose! Taking calls usually produce a strong tingling sensation, which also may feel like itching, but usually subsides after a few minutes. Particularly strong experience this feeling at newcomers. Is it really still make sense to take creatine? Of course, creatine still has a very good effect and taking creatine with Beta-Alanine together makes sense. For creatine applies basically the same Suggested as for beta-alanine. Own experiences: As an example, I take out my Bankdrückreferenzen-> Have increased within 3 months on my 135kg maximum of 120kg. Furthermore, I improved by about 7 x 105kg to 115kg 7x. (Approximately) But for must be said that I have the strength and endurance zugewonnene by the "BA" exploited -Einnahme to the Training intensity to increase significantly. Furthermore, I constantly found myself in the excess energy (kcal increased uptake) and have a day per kilogram of body weight about 3 grams of pure protein taken to me.
I hope I have succeeded, a thing or two to explain clearly. Good luck even during training and do not forget at the end of the day the most important thing is to stay on the ball ;-)
