Beta-Alanine for Bodybuilding - Beta-Alanine Side Effects and Benefits

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

What is beta-alanine?

 

Beta-alanine* is a modified version of the amino acid alanine.

 

Beta-alanine is the building block of carnosine, a molecule that helps to buffer acid in muscles, increasing physical performance in the 60-240 second range.

 

Carnosine appears to be an anti-oxidant and anti-aging compound.

 

Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA, which may explain why bodybuilders often claim to experience a caffeine-like boost from it.

 

According to Bodybuilding.com, beta-alanine is even gaining support within the scientific community for also being classified as a neurotransmitter.

 

*Please don’t confuse with L-Alanine.

 

How does it work?

 

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells, and released in response to drops in pH.

 

Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.

 

I take beta-alanine with a serving of coffee as a highly effective pre-workout cocktail, and it’s one of the few sports supplements* I take. I use the NOW brand.

 

*Like most sports supplements, there have been only a few well-designed clinical studies on beta-alanine.

 

Beta-Alanine Benefits

 

·         Increases lean muscle mass.

·         Enhances muscular strength and output. I tend to crank out another 2-3 additional reps during my high-intensity sets.

·         Delays muscular fatigue (train harder, longer)

·         Improves cardiovascular exercise performance, like HITT or sprinting.

 

Who/what can benefit from beta-alanine?

 

·         Men and women.

·         Bodybuilders and powerlifters.

·         CrossFit athletes, MMA fighters, military personal, or any high-intensity training.

·         Runners, cyclists, football players, tennis players, or virtually any athletic sport.

·         Anyone who needs to breakthrough a training plateau.

 

Beta-Alanine Side Effects

 

Beta-alanine may cause a tingling* feeling called paresthesia.

 

This tingling is harmless. To some (who take higher doses), it is unpleasant, but personally, I like the sensation when it occurs.

 

Beta-Alanine Myths Debunked

 

Myth: Beta-alanine buffers lactic acid.

 

No, beta-alanine buffers H+*, not lactic acid. It is the H+ that are released from our energy systems, AS WELL as being released from lactic acid that causes muscular fatigue and performance problems. It is not lactic acid itself, or the leftover lactate ions as many incorrectly believe.

 

(*H⁺ = Proton

 

When the Hydrogen atom loses an electron all that is left is a proton. It becomes the positively charged hydrogen ion known as H⁺. This is the form of Hydrogen that produces the ATP enzyme that powers our cells and mitochondria.

 

The H⁺ hydrogen ion is the basis of the pH scale.)

 

Myth: If I don’t feel the tingling, beta-alanine must not be working.

 

The tingling sensation does not occur with all individuals, no matter how much they take. Also taking carbs with beta-alanine can play a role in blocking the sensations. However, research shows that taking carbohydrates with beta-alanine can increase gains faster.

 

Myth: Taking taurine* with beta-alanine will stop the beta-alanine from working.

 

I have read that since beta-alanine and taurine compete for uptake, and that it’s ideal to either not take them together or consume one of them consistently while dosing the other.

 

On the surface it may seem like a bad stack, however there are quite a few studies that show little to no difference in carnosine concentrations. In other words, taurine does not appear to inhibit beta-alanine from being absorbed on a significant level, otherwise carnosine levels would have been lower in the beta-alanine + taurine studies.

 

Muscle fibers play a role as well.

 

Another key point to mention is that carnosine is more concentrated in type II muscle fibers, while taurine is more concentrated in type I muscle fibers. This further decreases the potential for competitive uptake.

 

*Taurine is an amino acid important in the metabolism of fats. It’s also an antioxidant that’s important for blood glucose utilization, and neuromuscular, cognitive, and lung function.

 

To find out more about Beta-Alanine for Bodybuilding, watch this video - How to Use Beta Alanine For Muscle Gains - Benefits, When and What to Take | Tiger Fitness

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Beta-Alanine for Bodybuilding

 

VEGAN MACROS AND THE MEAT-PROTEIN MYTH DEBUNKED

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

It’s a myth that you can’t get your macros in a vegan bodybuilding diet.

 

If you eat enough of the right calories and protein, train hard, and get enough sleep, you will build muscle as a vegetarian or vegan. 

 

Plant-based nutrition clearly has long-term health benefits compared to consuming meat the way traditional bodybuilders do. Nevertheless, many bodybuilders hesitate in making this positive lifestyle switch because they have been misinformed, and old paradigms take a while to shift.

 

Therefore, I will address the following concerns/questions:

 

·         Can you build muscle from a whole food plant-based diet?

·         What foods should be consumed to gain muscle mass?

 

Can Muscle Be Gained via a Vegetarian Bodybuilding Diet?

 

Most definitely, yes. Consider these four different variations of vegetarianism:

 

·         Lacto-ovo Vegetarians (diary and eggs are permitted)

·         Lacto-vegetarians (dairy is permitted)

·         Ovo-vegetarians (eggs permitted)

·         Vegan (no animal products permitted)

 

These two are technically not vegetarian, but I still consider them part of the “family”:

 

·         Pescatarians (fish is permitted)

·         Flexitarians (some meat is permitted)

 

Each sub-group has its own unique challenges to build muscle mass. It is important for vegetarian bodybuilders to be aware of their respective challenges. The main points are to consume enough calories and protein and assess any deficiencies in order to build muscle successfully.

 

For instance, it’s easier to build more muscle mass from a lacto-ovo vegetarian bodybuilding meal plan than a vegan one. Egg protein offers substantial nutritional benefits (dairy, not so much). Vegan bodybuilders can still build muscular bodies without question, but they will have the hardest time building size.

 

Calories

 

Vegan diets in particular tend to be low in calories for obvious reasons (e.g. a salad vs. a 1/4 pounder with cheese). To build muscle mass with vegan macros, you have to pay special attention to calorie intake. That is, you need to consume more calories than you metabolically burn during and after exercise.

 

The macronutrients within your diet are the main energy providers, and the amount of energy required depends on your exercise regime, exercise efficiency, gender, genetics, and non-exercise habits.

 

McArdle (2010) reported that a cohort of male bodybuilders increased muscle mass and size and reduced % body fat on a diet of about 18-23 calories/per pound of body weight per day.

 

The higher end of the calorie intake was highlighted in highly trained athletes compared to novice bodybuilders; again, experimenting with your calorie intake to build muscle is highly recommended, along with consuming the right macro/calorie ratio.

 

A suggestion is to experiment with the amount of calories that you consume, as this will be a major factor in terms of muscle gain. Reduced calories = reduced muscle gain, and increased calories = increased % body fat.

 

It’s also very important to regularly assess your % body fat, as an increment could mean that you’re eating too many calories or the wrong types of macros.

 

Protein

 

Proteins are hugely important for any vegetarian bodybuilder and have the following functions within the body:

 

·         Supports growth and maintenance of body tissues

·         Synthesizes enzymes, hormones, and other peptides

·         Builds antibodies

·         Maintains fluid and electrolyte balance

·         Repairs exercise-associated muscle damage

·         Provides energy and glucose

 

A solid alternative to using whey protein are pea and soy protein. Soy proteins are a quick and dramatic method of boosting your overall protein content, and they are very convenient to use.

 

For those of us who aren’t vegan bodybuilders, egg protein is arguably the best option, as it is more predictable than whey protein in terms of ingredients. Some plant-based nutrition companies produce their own brand of mixed plant and grain proteins to build muscle.

 

An article from Men’s Health states:

 

“The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including our beloved beef. Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits.”

 

Again, do your homework via some solid research, as this process will help you with your unique dietary needs whilst building muscle. Other options include pea and hemp proteins, which are also high in proteins and easy to digest and absorb.

 

A well-balanced, protein-rich diet is the key for building muscle mass, but caution should be applied if you are predominately getting your main source of macros from processed or junk foods, e.g. noodles, potato chips, and sugary sweets.

 

Such products are extremely counter-productive to muscle growth and in the long term, will cause major health implications and increase % body fat due to the high simple carb and fat content.

 

There is evidence to suggest that increased body fat hinders muscle growth via an increase in insulin resistance. Insulin controls the glucose levels within your body, which is highly anabolic and needed for muscle growth.

 

Conversely, if you are eating a lot of leafy salads, stir fries, fresh fruit, and vegetable-based meals, you might be falling short with the macronutrients required. To build muscle on a vegan bodybuilding diet, you must add healthy fats or proteins with every vegetable consumed during each meal.

 

Try to eat six small meals per day following these simple rules, and combine your carbs with beans, legumes, chick peas, tempeh, soya beans, quinoa, brown rice, and tofu to boost the protein content of the meal.

 

Also, think about adding beans and lentils, avocados, nuts, flax seeds, and walnuts as an excellent source of free fatty acids, and avoid vegetable oils and hydrogenated and hidden trans fats.

 

Natural peanut butter is also a brilliant source of essential free fatty acids and an excellent boost to your calorie intake, which again is the forward for packing on that desired muscle.

 

Essential free fatty acids help with fast muscle recovery from high-intensity exercise, help with hormone production, increase metabolism, and support a healthy cardiovascular, immune, and brain function.

 

Vegan Macros According to the Pros

 

Robert Cheeke (founder of Vegan Bodybuilding and Fitness) offers some great advice about macro-nutrient percentages:

 

“The exact percentages may change daily based on diet. They also vary per individual based on factors such as your food preferences, your rate of metabolism (your body’s ability to burn fat), and your specific athletic goals.

“Though it may not be common to consume a lot of food, eating every two to three hours, for athletes training up to hours a day, it becomes a higher focus and a bigger part of everyday life. It’s not extremely challenging either, it just takes some dedication, focus, planning and preparation.”

“I personally enjoy eating frequently throughout the day. My meals tend to be a bit smaller and I get to incorporate a lot of variety, flavors and themes because I am eating more frequently than just three or four meals a day.”

 

Deryn Macey (strength and conditioning coach) said she needed to switch to high-protein whole grains to dial-in her vegan macros:

 

“I have no problem with white rice but with my new goals, it doesn’t provide the right protein to carbohydrate ratio for me.

“Switching to grains like bulgur, barley, amaranth, quinoa, buckwheat and other higher protein grains will help me stay within my carbohydrate goals while still hitting 160 grams of protein.”

 

Shannon Clark (certified personal trainer) reminds us that salads alone won’t cut it:

“If you’re the type of vegetarian who gets full on things like brown rice, quinoa, potatoes, legumes, beans and lentils, nuts, seeds, nut butters, and avocados, you’ve given yourself a good chance to build some muscle.

“On the other hand, if you’re a vegetarian who feasts mostly on salad, stir-fry, fresh fruit, and other vegetable-based dishes, you’re likely falling short on your macro needs. For every vegetable you eat, pair it with a healthy fat and protein-packed side. This provides the balance of nutrition you need!”

 

Monitor More Than Vegan Macros

 

Macronutrient and vitamin deficiencies have to be monitored, not only for building muscle but also for general well-being. Add non-heme iron to your diet by including spinach, kale, and collard, which are dark leafy green vegetables.

 

Don’t be afraid to mix and match your food choices by adding dried peas, beans, lentils, artichokes, and dried fruit, which again are rich in iron. Iron supplementation and vitamin B12 is recommended, especially for females during the menstrual cycle (Powers, 2012).

 

Calcium is required for bone maintenance and plays a vital role in muscle contractions. In the short term, low calcium intake causes muscle cramps, and can hinder performance at the gym (Wilmore & Costill, 2012). Long-term neglect can cause a weak bone structure and osteoporosis.

 

It is common knowledge that dairy produce is high in calcium, so for the lacto-vegetarian, this is not an issue. However, vegans can consume sufficient calcium from spinach, green collard, kale, broccoli, and almonds.

 

If you are in doubt that your diet is lacking in calcium, there are plenty of calcium supplements to choose from to give it a boost!

 

Lack of zinc can hinder growth and development across the body, suppress your appetite, and reduce testosterone levels. A recommended 40mg of zinc per day boosts testosterone, which is the hormone required for muscle growth and development.

 

Pumpkin seeds, sesame seeds, almonds, and fortified oatmeal are high in zinc, so add these foods to your varied vegetarian diet.

 

For more ideas about vegan macros, watch this video - VEGAN BODYBUILDER & NUTRITIONIST'S SUPER HEALTHY DIET **MACROS REVIEWED**

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Macros for Bodybuilding

 

What is the Role of Insulin in Muscle Growth?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

VEGETARIANS ARE MORE INSULIN SENSITIVE, AN ADVANTAGE IN BUILDING MUSCLE

 

Vegetarians bodybuilders have many more advantages than you may think.

 

Much of the nutritional advice that you read about for gaining muscle mass and trying to look more aesthetically sculpted is based around a staple diet of meat and animal-based proteins. This is simply an outdated approach, and the role of the vegetarian diet for building muscle in a healthier manner can no longer be ignored.

 

Here are some benefits of a plant-based diet for building muscle.

 

To get “ripped” or “shredded,” you need a percentage body fat between 6-8%, and it is common dialogue that an excellent physique is created mostly in the kitchen, rather than the gym.

 

For argument’s sake, let’s just say both are extremely important. McArdle, et al. (2010) reported that a staple healthy diet of low glycaemic carbs, such as vegetables, nuts, and some fruits, supported an anabolic fat loss state and reduced percentage body fat and obesity related diseases within vegetarians.

 

This was supported by Kim (2012), who compared the impact of a long-term vegetarian diet to an omnivore diet. The results were quite encouraging in terms of health parameters for the vegetarian cohort, as there was a reduction in percentage body fat, oxidative stress, blood cholesterol levels, and insulin resistance.

 

These factors are hugely important to sustaining general health, staving off many chronic life-threatening illnesses, as well as building muscle.

 

Now the question is, why are these processes so important to the vegetarian bodybuilder’s physique and overall health?

 

The Role of Insulin in Muscle Growth

 

One of the key hormones within the body for weight management and building muscle mass is insulin.

 

Insulin’s main function is to reduce the amount of glucose circulating in the blood, and its levels are highest after consuming sugary snacks and/or foods with a high glycemic index. It is important to highlight that insulin is sensitive to the amount of both carbohydrate and protein consumed, but not fat.

 

This “mopping up” action of insulin inhibits muscle growth, because it starves the muscle of glucose and redirects it to the liver to be stored as fat. As such, your cells need to be as insulin-sensitive as possible in order to increase the anabolic effect of food and training.

 

Too much insulin in the body increases percentage body fat. Wilmore & Costill (2010) reported that insulin resistance is actually increased when your percentage body fat and bodyweight are raised.

 

Kim (2012) stated that vegetarians have a lower percentage body fat and insulin resistance than omnivores, backing up the statement by Wilmore & Costill. 

 

Eating low energy density vegetables, fruit, whole grains, legumes, and nuts—which are all major sources of nutrition within the vegetarian bodybuilder’s diet—is a key factor in better control of blood sugars and insulin sensitivity.

 

This improved blood sugar control has a positive connection with the fact that vegetarians have a lower incidence rate of type 2 diabetes and its associated complications when compared to omnivores.

 

A strict vegan diet has the added bonus of being cholesterol-free, low in saturated fat, and high in soluble fiber. This sets the stage to lower the risk of cardiovascular disease and certain cancers.

 

Sharon (2013) also reported that vegetarians consumed less calories than omnivores, and since excess calories consumed are stored as fat, that causes fat cells to increase in size.

 

Consequently, a growing fat cell itself becomes insulin resistant, and the resulting free fatty acids will cause the body to favor the use of fat for energy at the expense of glucose.

 

This becomes a vicious cycle, with the overweight condition leading to insulin resistance, which in turn leads to impaired glucose use. As such, blood sugar, insulin, cholesterol, triglycerides, and blood pressure all raise.

 

To make matters worse, the impaired ability of glucose to enter muscle cells keeps the glycogen stores lower than normal, which increases the person’s appetite and their motivation to eat more, thereby increasing fat stores and reducing lean muscle mass.

 

However, a plant-based diet that is rich in fats from nuts (e.g. almonds) is also high in unsaturated fats, which increase good cholesterol in the blood and reduce cardiovascular disease. These “good fats” are essential for digestive processes, cell membrane structure and function, and satiety, and act as carriers of vitamins A and D. These vitamins essentially reduce oxidative stress and certain forms of cancer.

 

Omnivores tend to eat more saturated and trans-fatty acids, which are energy-rich at nine calories per gram; these bad fats are associated with heart disease because they raise the low density lipoproteins in the blood.

 

Some experts are now stating that high-protein diets are a big scam.

 

I have read compelling research on both sides of the debate about how much protein we need.

 

I lean more on the side of more protein is better if you are training hard in the gym. We simply have different needs than the average person who doesn’t participate in regular exercise. And it appears that high-protein diets are safe for the kidneys, after all.

 

One interesting scenario that necessitates more research is how prisoners can get so muscular on a seemingly deficient diet. They survive on fairly small amounts of low-quality protein you wouldn’t feed your dog.

 

What is clear to me is that you need a calorie surplus to build muscle, and a plant-based diet high in good fats (e.g. nuts, oils, and avocados) and proteins, with calorie cycling of starchy carbs, is an optimal formula to build muscle.

 

Conclusion

 

The role of insulin in muscle growth is extremely important for muscle building.

 

Insulin is important for promoting uptake of amino acids and enhancing synthesis of protein.

 

Vegetarians are more insulin-sensitive, which is an advantage in building muscle, and also have reduced associated chronic health risks and lower BMI, percentage body fat, oxidative stress, and blood cholesterol levels.

 

For more ideas about the role of insulin in muscle growth, watch this video - 6 Clinically Proven Ways To Improve Insulin Sensitivity To Build Muscle & Lose Fat

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Role of Insulin in Muscle Growth