The Lowdown on Beta-Alanine, part 2
How exactly do hydrogen ions(H+) decrease strength and increase fatigue?
When we exercise, especially when it’s at a high intensity, our body’s energy systems release large amounts of hydrogen ions (H+). The release and accumulation of H+ causes our muscle’s pH to drop (become more acidic). This process is occurring whether you feel a burn or not.
The breakdown of the high energy compound ATP and the subsequent rise in H+ concentrations occur in all of our energy systems but H+ buildup is most prevalent in an energy system called glycolysis, which also produces lactic acid. At physiological pH, lactic acid dissociates (releases) H+ and is the primary source of released H+ ions during exercise. It is the released H+ from lactic acid that causes muscular fatigue and performance problems, not lactic acid or the leftover lactate ions as many incorrectly believe. While lactic acid is the primary source of released H+, it is not the only source. H+ ions are also being released at a rapid rate when you break down ATP during exercise. With the presence of many sources during energy production releasing H+, pH quickly drops quickly.
As our muscles pH quickly drops, so does their ability to contract forcibly and maintain a high level of performance throughout your workout session. Not being able to perform and maintain forceful muscular contractions and push your body to the limit during your workout session, seriously hampers your ability to maximally overload your muscles and force new muscle gains.
Section summary: H+ causes your muscles pH to drop, in tern decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles, which is what is needed in forcing new muscle gains.
At what point during my workout set will extra carnosine concentrations exert their strongest effects?
Boosting carnosine levels with beta-alanine is effective at all points during your set, whether you’re lifting heavy or doing endurance work, but will exert it’s largest benefits in our energy system called glycolysis. Your body uses three energy systems to perform work: the ATP-PC system(think creatine), which is primarily used during heavy lifting and for sets up into the 5-6 rep range; the glycolytic system(think beta-alanine), which is predominantly used roughly within the 7-15 rep range and up; and the oxidative/fat system, which is used primarily in endurance training. Our energy systems are utilized simultaneously; however, depending on the level of intensity or duration of exercise and fitness levels of the individual, certain energy systems will become more dominant in producing energy needed for that activity. Anybody who trains with weights will primarily use the first two systems and, in both cases, the build-up of hydrogen ions will contribute to fatigue in both systems, especially glycolysis.
Glycolysis is where the supplement creatine falls a little short and beta-alanine is strongest. Creatine is mostly effective in the ATP-PC system, which relies on stored ATP and re-synthesis using phosphocreatine (PC) for intense, high-energy contractions. Taking creatine will help your explosive strength but it likely won’t help you as much as beta-alanine will in the 7-15 rep range. As anyone trying to build bigger muscles knows, you must train in both low (1-6) and moderate to high (7-15) rep ranges to maximize muscle mass gains. Beta-alanine, by increasing carnosine concentrations, can buffer/fight the H+ build-up that occurs in both these ranges, but more so in the moderate to high(7-15) rep ranges than creatine can. On the contrary, creatine is better suited to the lower rep set up into the 5-6 rep range. allowing you to maintain forceful contractions for longer periods of time.
Decreasing cellular fatigue is an additional strength of beta-alanine. A recent study demonstrates that beta-alanine outperformed creatine in decreasing cellular fatigue, giving it yet another advantage over what has been considered the most effective sport supplement of the last decade.
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