You've seen the long line of crappy supplements like gamma-oryzanol, myostatin blockers and of course everyone's favorite, ground up bull testes. The sad part of it all is this sham is that folks buy into it. I recently sat down to read one of my favorite magazines (I subscribe to dozens of them), Ultimate Grappler, and just nearly choked on my Krispy Kreme donut and spewed out my morning coffee as I read a advertisement for gamma-oryzanol! This useless piece of horse manure was sold a long time ago; people figured out it didn't do squat! Now it's come back and again, folks will figure out [again], that it still won't do squat. In the crazy but always fascinating world of sports supplements, there are the supplements like creatine and the essential amino acids which god forbid, they actually work! Yet, folks still get suckered by promises of testosterone levels that are 1000% greater than normal or muscle mass gains equal to a gorilla eating 200 lbs of bamboo daily. The cutting edge compound discussed in this article is definitely not a used-car sales pitch regarding this 'new' contender because it stands up to the most stringent scientific criteria. Number 1, there is a theoretical basis for how it works. Number 2, there is actual data to support that it works. Many times, supplements may meet 'number 1's standards but not number 2. So what am I speaking about? β-alanine my friend.
What is this hot new compound?
β-alanine is the only naturally occurring beta amino acid; however, it is not used in the biosynthesis of any major proteins or enzymes. It is also known as 3-aminopropionic acid. I can see it now, you're scratchin' your head thinking, is that the same as L-alanine? Uh…No. L-Alanine (Ala) is a non-essential α-amino acid. And, L-alanine is also one of the 20 amino acids most widely used in protein synthesis, second to leucine. On the other hand, you may have heard of D-alanine, which occurs in bacterial cell walls and in some peptide antibiotics. L-alanine is also known as 2-aminopropanoic acid.
So how does β-alanine work?
By buffering the build-up of what us science types call 'hydrogen ions' or H+. For instance, have you ever felt that nasty burn at the end of a 400 meter sprint? Or the last rep of leg extensions? That's a build up of H+. Because acidic buildup occurs in all types of activity, in all muscle fiber types, and β-alanine can buffer it, it makes sense that by supplementing with β-alanine, your workouts become better, more intense, with the end result you being bigger, faster, and stronger. Let's examine this even further. If you haven't taken biochemistry, take out your textbook and see if you can follow me here.
β-alanine is used to make something called carnosine. It is actually carnosine, in your muscles, that acts as a buffer. Carnosine is a dipeptide (i.e. two amino acids bound together) found primarily in fast-twitch muscle. With higher carnosine levels in muscle, however, you prevent the drop in pH. With H+ buffered, you continue to squeeze out reps, continue to run at a high intensity, or you simply lift heavier weights for more reps.
How Well Does β-alanine Work?
Dr. Jeff Stout, one of the leading researchers in the field of sports supplements, recently tested the effects of ß-alanine. He examined the effects of ß-alanine supplementation on physical working capacity at fatigue threshold (PWCFT) in untrained young men. Subjects consumed either 1.6g of β-alanine or sugar placebo four times per day for six days, then 3.2 grams per day for 22 days. What happened? The results revealed a significantly greater increase in PWCFT of 14.5%. In plain English, this means significantly better performance!! A greater work capacity must equal more reps and more sets in a given workout. There are other studies coming out on this new cool amino acid. Meanwhile, you ought to give it a shot and see what it does for you.
A study done in the U.K. by leading expert Roger Harris, Ph.D. looked at thirteen male subjects who supplemented with ß-alanine (CarnoSyntrade mark) for 4 wks, 8 of these for 10 wks. Muscle carnosine was significantly increased by +58.8% and +80.1% after 4 and 10 wks ß-alanine supplementation. Carnosine, initially 1.71 times higher in type IIa fibers, increased equally in both type I and IIa fibers. No increase was seen in control subjects. Taurine was unchanged by 10 wks of supplementation. Four weeks of β-alanine supplementation resulted in a significant increase in exercise performance measured as total work done (+13.0%); with a further +3.2% increase at 10 weeks.(1)
What happens when you combine creatine and ß-alanine? A study just hot off the press (actually it’s not yet in print) done at the College of New Jersey studied the effects of creatine and creatine plus ß-alanine on strength, power, body composition, and endocrine changes during a 10-wk resistance training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo (P), creatine (C), or creatine plus ß-alanine (CA) group. The dosage taken was 10.5 g/d of creatine monohydrate and 3.2 g/d of β-alanine). During each testing session subjects were assessed for strength (maximum bench press and squat), power (Wingate anaerobic power test, 20-jump test), and body composition. They discovered that “creatine plus β-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.”
The Double Whammy
Now that you realize that creatine and ß-alanine are an awesome duo, here’s more information that’ll get you pumped, literally! (2) If you paid attention in cell biology class (okay, I’m one of a few geeks to actually take cell biology), you’d know that satellite cells are cells that basically sit on ‘top’ of muscle fibers or cells. When you damage your muscle fibers, you ‘turn on’ these satellite cells. What happens to the satellite cells? Well for one, satellite cells help repair damaged muscle fibers. That’s good news for anyone who exercises. Number two, satellite cells can contribute to increased muscle fiber mass or size. And number three, perhaps in rare instances, satellite cells can fuse and form new muscle fibers (also known as muscle fiber hyperplasia). Guess what? A recent study showed that “creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training.”(3)
So with β-alanine, you have a supplement that will help you work out harder because of its buffering ability (ala carnosine); and with creatine, you have this super supplement that increases stored energy (PCr and Creatine), activates satellite cells, and turns on genes that ultimately result in increased muscle protein synthesis. A pretty friggin’ potent duo indeed!
How Much?
The data suggests that you should take β-alanine at a six gram dose daily, in divided 4 to 8 doses, for at least two weeks to see its first effect. However, the minimal dose seems to be in the 3 gram range. But why take it in divided dose throughout the day? There is a slight flushing / tingling effect with high doses (at or greater than 1.6 grams) called paraesthesia. This is resolved by taking smaller doses (1 gram or less) throughout the day or by mixing it with food. Most people, however, are not bothered by paraesthesia. The second reason for taking multiple doses it to ensure a constant presence of ß-alanine which helps drive it into the muscle cell were it synthesizes into carnosine. Furthemore, as part of your post-workout anabolic shake, add creatine (at least 5 grams) and the essential amino acids for some major muscle mass building effects.
NO-Shotgun™ Concluding Research
by Jack Owoc
VPX CEO/CSO
At VPX, we take the latest in science and marry it to the best of real-world experience. With that dynamic combination, VPX has set a new standard by breaking into uncharted scientific ground by introducing NO-Shotgun™! NO-Shotgun™ takes advantage of the potent satellite stimulating effects of creatine with the hydrogen ion buffering capacity of β-alanine. Furthermore, NO-Shotgun™ contains the key amino acids that are engineered with Ethyl Ester pharmaceutical delivery enhancements. This special and highly advanced “EX” technology shuttles all NO Shotgun™ compounds across the muscle cell membrane where they can cause explosive growth! We know that creatine is the most proven and potent supplement to increase lean muscle mass and strength. This is why Shotgun contains creatine, but not just any old-school creatine. Shotgun's potent matrix contains Creatine Ethyl Ester HCl (CEX™) - the most powerful creatine known to man. And, CEX™ does not cause bloating, cramping, or stomach discomfort because it doesn't sit in the stomach - it gets into muscle tissue fast to support the more production of ATP for massive intra-cellular volumization, muscle size, power, and strength! Furthermore, we'd added precise amounts of Beta-Alanine Ethyl Ester HCl (BAEX™). This beta amino acid is also sometimes referred to as carnosine. Research shows that it supports lean muscle mass and can enhance muscle fiber synthesis. This nutrient actually helps create carnosine in muscle tissue. Carnosine is mainly found in muscle tissue and can help buffer H+ (normalizing PH) so we can exercise longer and harder -- with insane intensity. More reps and less fatigue equal increased muscle growth! From the study discussed above, we know that combining even regular creatine and Beta-Alanine results in satellite muscle cell division along with protein synthesis - huge news because these are direct indicators of muscle hyperplasia! However, NO Shotgun™ contains the super potent CEX™ creatine and the infinitely more powerful type of β-alanine called, Beta-Alanine Ethyl Ester! These two ingredients are only the tip of a very huge biochemical iceberg regarding the star studded matrix of ingredients contained in the World's Most Potent Muscle Building Product, NO Shotgun™! Read On for more info:
BIO
Jose Antonio, Ph.D. is the CEO of the International Society of Sports Nutrition (
http://www.theissn.org)
Scientific References:
1- Hill CA, Harris RC, Kim HJ, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids 2006.
2- Dangott B, Schultz E, Mozdziak PE. Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy. Int J Sports Med 2000;21:13-6.
3- Aagaard P. Creatine Supplementation Augments the Increase in Satellite Cell and Myonuclei Number in Human Skeletal Muscle Induced by Strength Training. J Physiol 2006.
cutting.. cutting and cutting you fat bastard!
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