Synergistic effects of creatine and beta-alanine 🔍
A classic combination.
Effects of Creatine and β-Alanine Co-Supplementation on Exercise Performance and Body Composition: A Systematic Review
Study Details
This new systematic review compiled data from 7 studies (263 participants) to establish whether there are synergistic benefits of creatine and beta-alanine supplementation on…
⚡️ Exercise performance
🩻 Body composition
Here is what they found ⬇️
Key Findings
Creatine dosing protocols ranged from:
👉 Loading dose: ~20 g/day or 0.3 g/kg/day for 5 - 7 days
👉 Maintenance dose: ~5 - 10 g/day or 0.1 g/kg/day
Beta-alanine dosing protocols ranged from:
👉 3.2 - 6.4 g/day from 4 to 10 weeks
Creatine plus beta-alanine co-supplementation led to significantly enhanced…
⚡️ High-intensity exercise performance (particularly anaerobic power and repeated-bout performance)
…vs creatine or beta-alanine alone
However, there were no synergistic benefits observed for…
❌ Max strength
❌ Body composition
❌ Aerobic capacity
Conclusion
There appears to be synergistic benefits of creatine + beta-alanine for high-intensity / anaerobic / repeated-bout performance ✅
Reference
https://www.mdpi.com/2072-6643/17/13/2074
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