Beta-alanine

Beta-alanine is a promising supplement for combat athletes, the research is encouraging but not a lot has been published so far. I am intrigued by beta-alanine and its potential for improving high intensity workouts, especially work capacity and that is the reason for this experiment. If it is able to significantly improve work capacity, by delaying fatique, it would certainly increase fighting capacity. As a result, I decided to be my own guinea pig. My experiment will run for 3 ½ weeks (limited by my supply of beta-alanine). To test whether it is effective at improving work capacity I’m using a benchmark workout from Crossfit –Fran which consists of back to back sets of Pull-ups and Thrusters at 21, 15, 9 reps per set and done for time. I did “Fran” this morning using 75 pounds for Thrusters and started supplements after the workout. After my 25 day trial I will perform Fran again and compare times. My diet and training will be no different than it is currently (low/reduced carb diet, and workouts of boxing, muay thai and Crossfit).

My supplements over the next 3 ½ weeks will be as follows:
Beta-alanine
4800mg/day, day’s 1-7
3200mg/day, day’s 8-25
Creatine
10g/day, day’s 1-7
5g/day, day’s 8-25

This is purely a “Case Study” since I’m the only subject and I’m not controlling for every conceivable factor (knowing I’m on the supplement I may push harder than usual and over train or just be more vigilant about my training and diet). It’ll be interesting to see the results.

Baseline “Fran” from this morning: 9:40 minutes
I’ll post final results on October 8th – after performing “Fran” again.

If you have any possitive or negative experience with beta-alanine and fight training share by posting to "Comments" below.

(Post comments, suggestions or questions to "Comments" below)