Creatine and Beta-Alanine have a lot of similarities, but there are also quite a few defining differences between the two. While both can be taken during a workout as something that is referred to as an “intra-workout”, beta-alanine can actually be taken during a rugby match with far more efficacy than creatine. We will review what makes it ideal for on-field use over creatine later, but first, we are going to do a quick introduction to what exactly beta-alanine is in this brief review of the supplement.
Note: Click here to view the most up-t0-date study on Beta Alanine (2017)
Beta-Alanine is a type of amino-acid, more specifically it is a beta amino acid that your body uses during any kind of physical activity. The beta-alanine amino acid is a non-essential one, meaning that it is produced naturally by the body. However, during particularly tiresome and demanding practices or training sessions, your body will quickly become depleted of its natural reserves of beta-alanine. Since it is an amino acid that is responsible for giving your muscles energy to keep going, then it would make a lot of sense to use it either during a training session in the gym or on the field when playing a rugby match. To put it simply, taking in beta-alanine during a match will help delay muscle fatigue and soreness, which is something that will allow you to keep on going longer than you otherwise would be able to do.
[accordion auto_height=”false” ui_theme=”ui-smoothness” collapsible=”1″ active=”false”][accordion_panel title=”Beta Alanine Study EXTRACT”]Recent beta-alanine studies, using 18 collegiate football players and wrestlers A recent beta-alanine study on 18 collegiate wrestlers, using the commercial beta-alanine supplement IntraXCell was just completed. The subjects took IntraXCell daily, supplying 4 grams of beta-alanine for 8 weeks. The researchers measured changes in strength, power, and endurance during the course of the wrestler’s competitive season. Following this study, a second double-blind placebo study on IntraXCell again has been completed. The study lasted eight weeks, with some impressive performance results. But even more impressive was that the subjects taking IntraXCell, in just eight weeks, on average gained 2 POUNDS of LEAN BODY MASS (LBM). Additionally, there has been a THIRD study on IntraXCell completed, showing it decreased muscular fatigue in runners performing endurance running tests. [/accordion_panel][/accordion]
Just as we said earlier in the article, creatine and beta-alanine have a lot of similarities. Looking at them in their raw form, it would be pretty easy to get them mixed up with one another. They are both in the form of powder and are both white. Both are completely flavorless when in their raw form, meaning that you can easily combine them if you want to. Also like creatine, beta-alanine is commonly found in pre-workout supplements, although some would argue that beta-alanine is best used during a workout. The most beneficial part of beta-alanine is the fact that it delays muscle fatigue, which allows you to push harder and longer than you would be able to without the help of it. Although creatine is responsible for something that is very similar, there are quite a few people who will swear by beta-alanine after trying out both options.
Also like creatine, beta-alanine is a pretty affordable supplement, so you don’t have to worry about draining your bank account just to see if you like it. Beta-alanine can often be found in pre-workout supplements, but by itself it’s flavorless and colorless, meaning that it can mix easily in water without most people realizing its even there. As a rugby player, you are probably constantly fighting against your body when it comes to fatigue, so it is really going to be a huge help to have something like beta-alanine to help you out. It may not have the popularity or pedigree that creatine monohydrate does, but it is one of the best supplements out there if you’re looking for that little extra something in the gym or on the field.
World Rugby's Supplement Message Is Idiotic - RugbyWarfare • Post Author •10th June 2015 at 4:05 pm
[…] another supplement that’s proven over countless studies that is improves muscular endurance. Check out our article on it here and a few research studies […]