Search Results for: beta alanine

Beta Alanine: A Simple Guide Covering Everything You Need to Know

Beta alanine has slowly become one of the few supplements that have developed a good reputation for consistently producing positive outcomes for performance in sports nutrition. Up there with the likes of creatine and caffeine. It is used as a performance aid mostly because of its ability to improve muscular endurance. What is Beta Alanine? Beta alanine is an amino acid that is not used in the production of protein. It is naturally produced by the liver. The benefits from beta-alanine supplementation mostly don’t come from the beta-alanine directly; they come from the increase in muscle carnosine that occurs. What Does Beta Alanine Do? When beta alanine is consumed it joins with histidine to form carnosine. The main function of interest for carnosine is that it helps to maintain the…
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Podcast Episode 34 Transcript – Beta-Alanine

Aidan 00:00:07 - 00:00:36 Hello, and welcome to Episode 34 of the ideal nutrition podcast. I am one of your hosts, Aidan, you and I'm here with my co host, Leah Higl. And today we're gonna be talking about Beta-alanine. And this is a supplement that I don't give a lot of my athletes, I give it to some athletes like anyone who’s doing intense style training. There is some benefits you can get from it, but I guess there's a lot to think about, so I suppose we'll just get into it. What is beta-alanine? Leah 00:00:36 - 00:01:10 I mean, it's probably a good place to start, So Beta-alanine is an amino acid. Um, it's not used in the production of protein. Um, it's naturally produced by the…
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Episode 34 – Beta-Alanine

Key Topics Covered Background Beta-alanine is an amino acid, however is not used in the production of protein. It is naturally produced by the liver.However, supplementation for some athletes can be beneficial The benefits of beta-alanine supplementation don’t directly come from beta-alanine, they come from the increase in muscle carnosine that occurs. How It Works Explained: When beta-alanine is consumed it is converted into carnosine by joining with histidine.Carnosine helps to maintain the acid-base equilibrium of the blood. Meaning, it helps prevent pH from dropping by buffering H+ ions, which in turn helps to reduce feelings of fatigue. Supplement carnosine? It appears that carnosine is metabolised too quickly before we can reap benefits from it. Supplement histidine? Humans already have enough histidine circulating in the body, so it’s not very…
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Episode 42 – What to Look For in a Pre-Workout and Are They Worth It?

Key Topics Covered What Benefit Do We actually want from pre-workout?  Get us feeling hyped and motivated to train Improve performance while training Potentially improved outcomes in terms of better muscle/strength gain or fat loss  Upside - You get a whole bunch of potentially useful ingredients at once, kind of like a multi-vitamin but for sports supplements.  Downside - You cannot control the dosage of each ingredient + they will often be in sub-optimal dosages.   Ingredient Breakdown   Caffeine Caffeine can improve mental focus and motivation to trainIn lower doses, caffeine has been identified as reducing rate of perceived effortAt higher doses caffeine can even improve strength and endurance Creatine   Creatine assists with efficient energy production in the muscle and has been linked with better strength and lean mass gains Creatine needs to build up in…
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Supplements for CrossFit: A Dietitian’s Guide

Last weekend I was watching The Torian Pro, which is a relatively high-level CrossFit event held in Brisbane, Australia. As I was watching, I legitimately thought to myself “I wonder if all of these athletes are taking beta-alanine?” Because that could give them a serious edge over their competition. This thought process extended to a whole bunch of other supplements. And then obviously it extended to overall nutrition too. As an interesting note, the winner of the male category, Royce Dunne actually does work with a sports dietitian. He, along with ~50 other competitors in this comp worked with The Sports Dietitian Co in the leadup. I am actually stoked to see that. Because I feel like for years, particularly in the early days, CrossFit had a reputation for having…
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Supplements For Bodybuilding and Powerlifting: Everything You Need to Know

When it comes to bodybuilding and powerlifting, we all know that training, rest, and nutrition, in general, should be prioritized above supplementation. If you are looking to optimise your body composition and performance though, it makes sense to take advantage of any benefit you can. And while supplements might not be necessary to see great results, there are certain situations where they can help improve your results. This post is going to list common supplements used in the bodybuilding and powerlifting community and how they may or may not be beneficial. Creatine Creatine is one of the most well-studied supplements that consistently provides benefits. It is a naturally occurring non-protein amino acid that is found in foods such as red meat and seafood. But typically, people do not consume the…
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Podcast Episode 42 Transcript – What to Look For in a Pre-Workout and are They Worth it?

Leah Higl Welcome to the Ideal Nutrition podcast. I'm Leah Higl, and I'm here with my co-host Aidan Muir. And today, we are going to go over what you should be looking for in a pre-workout and whether they are actually worth the money. So we're going to keep this one hopefully pretty short and sweet. We'll see how we go. Let's start with what benefits [00:00:30] are we actually looking for when we are reaching for a pre-workout? So usually what people are expecting to get out of it is that you'll feel more hyped and motivated to train. You'll have more energy in your training session. Hopefully it'll improve performance to a certain extent. That's always beneficial. And potentially just improved outcomes in regards to training adaptations, so…
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Episode 19 – Evidence Based Supplements for Athletes Part 2

Key Topics Covered Evidence-based supplements that support athletic performance. We'll explain who they help, how they work, and the dose recommended for: Beta-AlanineVitamin DIronProbioticsPre-WorkoutGlycerol Beetroot Juice Beta-Alanine Who: Individuals who do short intense spurts of exercise lasting between 60-240 seconds, but can support up to 10 minutes. Eg. Crossfit How: Increases carnosine in the body, which helps prevent pH from dropping. In turn, this helps decrease feelings of fatigue and lactic acid build-up. Recommend: 4-6.4g/day. However, this can cause paresthesia (tingly/itchy feeling). The issue with the research is that even taking up to 6.4g daily for 6 months still does not reach optimal carnosine levels. Therefore, take as much as you can handle. Vitamin D Who: If you're vitamin D deficient it's likely to be beneficial. It assists with calcium…
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Podcast Episode 19 Transcript – Evidence-Based Supplements for Athletes Part 2

Leah 00:00:07 - 00:00:23 Welcome to episode 19 of the Ideal Nutrition podcast. I am Leah Higl, and I am here with my co-host Aidan Muir, and today is going to be part two of evidence-based supplements for athletes. So, Aiden will get us kicked off.  Aidan 00:00:23 - 00:00:29 Well, we're gonna start with beta-alanine, and we're probably gonna do a podcast on this at some—we haven't done one of this yet, have we?  Leah 00:00:29 - 00:00:30 No, I don’t think so. Aidan 00:00:30 - 00:00:53 We're going to do one on this at some stage, so I'll try and be brief with this, but it's basically beneficial for anybody who does any kind of exercise that lasts really 60 to 240 seconds is where it's most evident…
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The Ideal Nutrition Podcast

The Ideal Nutrition Podcast is hosted by Aidan Muir and Leah Higl. It can be found on Apple Podcasts, Spotify and wherever else you find your podcasts, by searching "The Ideal Nutrition Podcast." Or alternatively, the episodes can be found below if you would prefer to listen here. Show notes and transcripts for each episode can be found below as well. Show Notes Episode 48 - Q&A #3 Episode 47 - Nutrition For A Powerlifting Meet Day Episode 46 - Things You Need to Know About Protein and Muscle Growth/Retention Episode 45 - Is Sugar Really That Bad for Weight Loss and Health? Episode 44 - How and How Not to Identify Food Intolerances (FODMAPs, RPAH, Food Sensitivity Testing) Episode 43 - Is Soy Good or Bad for Your Health?…
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