Q:  I wanted to know about a supplement I’m not familiar with - Beta Alanine. What is it, what does it do for you and can you add it to a stack of creatine, whey and glutamine?

A: Beta-Alanine is nonessential amino acid that has been touted to increase muscle mass, boost strength and power during workouts, increase aerobic endurance, and allow you to train longer. That’s because it prevents a drop in pH during training - which is what happens when lactic acid sets in and you fatigue. Drops in pH mean less contractivity of muscles. Beta-Alanine allows the body to boost the synthesis of carnosine. Carnosine impacts muscle performance because it soaks up toxins as we train. We need a lot of it to keep going. The exciting thing about Beta-Alanine is that it not only boosts concentrations of carnosine production during workouts, it also increases concentrations in muscle tissue over time.

Now, adding creatine into the mix only makes sense - it’s a combination that has prompted a ton of articles. Just go on to some of the boards and read the results people get with that combo. This amino acid is particularly beneficial to those who do high volume training because of the ability of the body to extend its aerobic capacity once it is taken. That means you can remain training in this mode up to 24 percent longer than you would be able to otherwise. It also makes cardio less painful in that sense - extends the aerobic capacity, which ultimately makes you less likely to go catabolic and burn muscle and more likely to have a broader window for fat burning.

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