Supplement Reviews
Carnosine
What it is: Carnosine is a compound synthesized from the amino acids beta-alanine and histidine.
What it does: Carnosine is purported to improve muscular performance and can increase muscular development.
Verdict: Studies show that carnosine acts to buffer lactic acid buildup and thereby prolongs muscular work. This has resulted in significantly greater volumes of training during controlled research protocols, which would conceivably heighten muscular development (although this has not been well studied). It is important to note, however, that results of carnosine supplementation are specific to lifting routines that consist of moderate reps and limited rest intervals. Routines employing longer rest periods and/or lower rep schemes will not benefit from carnosine supplementation as there is a reduced reliance on carbohydrate metabolism (and thus reduced lactic acid production).
The best way to increase levels of carnosine in the body is to supplement with beta-alanine rather than carnosine. Studies have shown that supplementing with carnosine is no more effective than beta-alanine alone in elevating carnosine levels. Considering that carnosine is substantially more expensive compared to beta-alanine, the choice is clear: beta-alanine provides the better cost-benefit ratio.
Bottom Line: Supplementing with beta-alanine can be beneficial for those seeking to increase muscle development and/or improve anaerobic performance lasting about 30 to 120 seconds. A 3 to 4 gram daily dose of beta-alanine is generally used to produce beneficial results. It should be noted that some people experience a flushing of the skin accompanied by a persistent tingling sensation. This can often be alleviated by spacing out intake over the course of a day. Peak effects are normally seen after about 12 weeks.
DISCLAIMER: The preceding review is meant for educational purposes only and should not be taken as advice on whether or not to use a particular product. Always consult your physician before taking any supplement.
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