Health and Men

Stacking Creatine And Beta Alanine

by Scott on January 22nd, 2008

I came across a great research article in a Prosource catalog. Check it out.

“Both Creatine and Beta Alanine offer excellent physique-enhancing qualities in and of themselves. Users frequently report greater gains in strength and lean mass, and even fat loss benefits when these two powerful compounds are stacked together. A recent article clearly substantiates these anecdotal claims and delineates the interactive benefit of stacking these two supplements. In placebo-controlled randomized study, thirty-three healthy resistance-trained male subjects participated in a 10-week resistance-training program. They were assigned to one of either placebo (10.5 g per day), or creatine (10.5 g per day), creatine monohydrate (10.5 g per day), or creatine 910.5 per day) plus beta alanine (3.2 g per day) group. The subjects were tested for strength (1-RM bench press and squat), power (Wingate anaerobic power test and 20-jump power test), and body composition using DEXA scanning. In addition, the authors were interested in ascertaining the impact of creatine and beta alanine (seperate and in combination) on endocrine response. After 10-weeks of resistance training and supplementation, the researchers reported significantly greater changes in lean body mass and body fat percentage in those subjects who ingested the Creatine/ Beta Alanine stack compared to other groups. Further, strength gains were greatest with the creatine/beta alanine stack, but creatine alone proved much better than placebo. Interestingly, testosterone was increased with creatine supplementation; however, no other endocrine responses were noted. The authors also calculated that average training intensity was higher in those who received the creatine/ beta alanine stack. Overall, the investigators concluded that creatine plus beta alanine supplementation had the greatest effect on mass building and body composition.

Scientific References: J. Hoffman, N. Ratamess, J. Kang, G. Mangine, A. Faigenbaum, J. Stout, Effect Of Creatine and B-Alanine supplementation On Performance And Endocrine Responses In Strength/Power Athletes. International Journal Of Sports Nutrition And Exercise Metabolism. 16, pp 430-446, 2006″

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