CREATINE + BETA ALANINE

Combining two supplements often has more than an additive effect. When you put creatine and beta-alanine together, TMZ might tell you that you get “beta-tine“ or “cre-alanine.” M&P, however, explains the important benefits of pairing this super couple. 

Beta alanine is an amino acid that helps improve your workouts. It does so by combining in the body with histidine to boost carnosine in muscle tissue. Research shows that muscles with higher levels of carnosine have increased strength and endurance. In the body, creatine is synthesized from the amino acids arginine, glycine and methionine, and when you supplement it your muscles saturate with creatine, meaning they have the raw materials to generate more rapid energy via the ATP cycle. In addition, creatine pulls more fluids and nutrients into muscle tissue for better muscle pumps, strength and recovery. 

Recent research shows that pairing beta-alanine and creatine in your pre-workout shake provides greater benefits than taking either alone, making this a super couple of supplements to get in before training when you want super results. 

Hoffman J. R., et al. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int. J. Sport Nutr.Exerc. Metab. 2006; 16:430-46.