Secret Weapon: Beta Alanine and Creatine

You are probably wondering what this secret weapon is and why does a bunch of two such additives give a decent positive effect? Well, of course, interesting. And this article details the information.


To begin with, let’s see what beta-alanine is and what it gives without creatine.

Beta-alanine is an amino acid that is part of more proteins. It is also part of vitamin B5.

Beta-alanine is able to be synthesized in the body from a substance - carnosine. Among other things, it has the ability to fold from the amino acids that make up the BCAA: leucine, isoleucine, valine.

When cleaved, beta-alanine gives acetic acid.

Secret Weapon: Beta Alanine and Creatine

Properties of beta-alanine and its advantages

The first plus is an increase in muscle contraction , that is, with greater strength and speed, and the reason for this is a decrease in acidity due to an increase in the level of carnosine in the body. Due to this , the fatigue threshold increases.

An additional energy source is its second plus. Beta-Alanine provides additional energy to the muscles and central nervous system (CNS). Why is this happening? Alanine enters the liver, and glucose becomes the end product.

As a conclusion to the second plus, we can say that Beta-Alanine regulates blood sugar levels and also helps fight low blood pressure.

Beta-Alanine - stimulates the immune system.

It also removes metabolic products (e.g. ammonia) from the body.

And also:

  • Significantly increases peak strength and power
  • Promotes muscle gain
  • Increases muscle resistance to anaerobic loads
  • Increases aerobic stamina
  • Makes workouts longer and more intense

Secret Weapon: Beta Alanine and Creatine

Where is beta-alanine in food

  1. Meat

  2. Meat broth (understandable why)

  3. Milk

  4. Cheese

Beta-alanine deficiency may occur due to:

  1. Stress

  2. Vegetarianism

Secret Weapon: Beta Alanine and Creatine

What is this secret weapon?

Now we’ll deal with Beta’s bunch Anya and creatine, if someone does not know yet what is creatine, you can read our article and to close this gap.

Let's start with the facts and experiments conducted back in 2006, which revealed:

  1. Men who use a bunch of beta-alanine and creatine gained more muscle and lost more fat than people who only use creatine.

  2. Both men and women took part in the second experiment. The result of the experiment: when using beta-alanine with creatine, increased resistance to aerobic loads.

Leil MacDonald is an expert in the field of improving the human body, the author of the works “The Protein Bible”, “Ketogenic Diet” on the combination of these additives:

"Actually, beta- Alanine (an amino acid derivative) is a relatively new star in the field of sports nutrition.For general development, you only need to know that beta-alanine, along with histidine, is used by the body to synthesize an acid-base buffer system in muscle tissue called carnosine (also sold as supplements).

Athletes who subject their body to high-intensity stress, such as sprinting or strength training, have a higher level of carnosine in their muscles compared to representatives of disciplines that require increased endurance.

Being a buffer system, carnosine interferes with the development of muscle acidosis and thereby increases physical performance.

However, experiments have shown that in the body of laboratory animals, taking beta-alanine more effectively increases the level of muscle carnosine than taking carnosine itself. At least beta-alanine is cheaper and you will need lower dosages. "

Simply put, beta-alanine works as a creatine enhancer.

Secret Weapon: Beta Alanine and Creatine

Beta-alanine and creatine

The more experience with beta-alanine, the better its properties are manifested.

If a weightlifter will take 4-6 g of supplements daily, then the concentration of carnosine will increase by 60% in the first month. And after a second month, he can count on an additional 20% increase.

When you stop taking the course, be prepared for poor performance (the so-called carnosine kickback).

During the course of beta-alanine + creatine, it is advised to take taurine, because then beta-alanine suppresses this substance in the body.

The frequency of taking beta-alanine on the course is 4 hours for 800 ml.

In total, 4-6 g per day should come out.

You can know about the amount of creatine intake find out in our article about creatine.

Dosing regimens

The maximum effect of the four-week course will be obtained according to the scheme:

  • Week 1- 8. Beta-Alanine
  • Week 5-8: Creatine

Using the scheme for 8 weeks , you have the opportunity to reach your peak form at the end of the course

  • Week 1-8. Creatine
  • Week 1-8.


There is also a 12-week course, but this is for athletes who want to take creatine longer than they can.

  • Week 1-12. Creatine
  • Week 1-12. Beta-Alanine

Secret Weapon: Beta Alanine and Creatine


There are some athletes who have nothing since taking creatine alone, because it acts on someone, and to someone not. Therefore, such people should try a combination of beta-alanine and creatine.

Both drugs have a low price and are safe for health.

Beta-alanine and creatine are the safest, legal and effective drugs from all sports nutrition.



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