CarnoSyn Blog | Beta-Alanine, Muscle Building & Conditioning Tips https://www.carnosyn.com/category/beta-alanine/ Build Better Muscle Wed, 24 Jan 2024 17:57:30 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://www.carnosyn.com/wp-content/uploads/2022/03/cropped-favicon-32x32-1-32x32.png CarnoSyn Blog | Beta-Alanine, Muscle Building & Conditioning Tips https://www.carnosyn.com/category/beta-alanine/ 32 32 What Are the Side Effects of Taking Beta-Alanine? https://www.carnosyn.com/beta-alanine-side-effects/ https://www.carnosyn.com/beta-alanine-side-effects/#respond Wed, 04 Oct 2023 16:46:53 +0000 https://www.carnosyn.com/?p=5480 Most athletes are familiar with the many benefits of beta-alanine. Many rely on beta-alanine supplementation for increased endurance, faster muscle growth and recovery, and laser focus. The benefits can dramatically enhance workouts and lead to bigger gains and PRs. But what are the side-effects of beta-alanine? Here’s what you need to know about beta-alanine supplementation […]

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]]> Most athletes are familiar with the many benefits of beta-alanine. Many rely on beta-alanine supplementation for increased endurance, faster muscle growth and recovery, and laser focus. The benefits can dramatically enhance workouts and lead to bigger gains and PRs. But what are the side-effects of beta-alanine? Here’s what you need to know about beta-alanine supplementation and how to minimize the side effects while maximizing your results.

What is Beta-Alanine?

First, what is beta-alanine exactly? Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine buffers the pH decline that causes the onset of muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.

According to The International Society of Sports Nutrition (ISSN), supplementing with beta-alanine for a minimum of two to four weeks can “improve exercise performance, with more pronounced effects” and “currently appears to be safe in healthy populations at recommended doses”[1].

What to Expect When Ingesting Beta-Alanine

supplementing with beta-alanine

Ingesting high amounts of beta-alanine activates certain neurons responsible for initiating the temporary itching and tingling of the skin, typically on the neck, shoulders, and/or arms. This sensation is referred to as paresthesia.

While paresthesia can be slightly uncomfortable, there is no need to be alarmed. According to one study, there are no harmful effects associated with paresthesia that occurs after ingesting beta-alanine.* And the International Society of Sport Nutrition has concluded that “beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.”

Keep in mind that each person’s paresthesia threshold varies, however, so the level of itching and/or tingling may also vary depending upon the individual, the dosage amount, and food intake prior to supplementing with beta-alanine.

Minimizing the Side Effects

To minimize the side effects of beta-alanine, stack multiple doses throughout the day or use a sustained release version. SR CarnoSyn®’s sustained release formulation is designed to minimize paresthesia sensations associated with instant-release beta-alanine. This delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption, which converts to faster increases in muscle carnosine (and faster gains). Keep in mind that sufficient daily dosage is key for performance improvement.

How Safe Are the Ingredients in Your Pre-Workout?

While beta-alanine is typically regarded as safe, it’s important to know what insidious ingredients might be hiding in your pre-workout supplements — especially when generic brands abound.

SR CarnoSyn® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained NDI status from the FDA. CarnoSyn® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more.

CarnoSyn® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 20 global patents. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

Instant Release vs. Sustained Release

There are two ways to get results with CarnoSyn® beta-alanine: via instant release and sustained release formulas. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system allowing higher dosing levels. Sustained-release properties also help minimize paresthesia and extend retention. Using instant release and sustained release in tandem gives athletes the ability to stack their dosing for higher quantities of beta-alanine and greater performance gains. For example, in a study comparing sustained-release and instant-release, SR CarnoSyn® demonstrated a 16.4% greater increase in muscle carnosine than instant beta-alanine.[2]

CarnoSyn® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more. SR CarnoSyn® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained FDA NDI status.

How Do I Find CarnoSyn®-Verified Brand Partners?

When you see brands with the CarnoSyn® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.

TWO WAYS TO GET RESULTS

CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.

CarnoSyn beta alanine

Instant Release

Learn more

Sustained release CarnoSyn beta alanine

Sustained Release

Learn more

 

CONTACT CARNOSYN® FOR MORE INFORMATION

 

Contact

[1] https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y

[2] https://link.springer.com/article/10.1007/s00726-018-2609-4

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]]> https://www.carnosyn.com/beta-alanine-side-effects/feed/ 0 Is Supplementing with CarnoSyn Beta-Alanine® Better Than Taking Carnosine Directly? https://www.carnosyn.com/is-supplementing-with-beta-alanine-better-than-taking-carnosine-directly/ https://www.carnosyn.com/is-supplementing-with-beta-alanine-better-than-taking-carnosine-directly/#respond Thu, 07 Sep 2023 00:10:19 +0000 https://www.carnosyn.com/?p=8497 What is Beta-Alanine? Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid and […]

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]]> What is Beta-Alanine?

Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid and muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.

What is Carnosine? 

Carnosine, also known as L-carnosine, is a naturally occurring substance found in the body. It’s most commonly known as a powerful antioxidant. This dipeptide or compound is made up of two amino acids–beta-alanine and histidine– that have linked. Carnosine can be found in the tissues of the body including the heart and the brain.

Carnosine’s Impact on Elite Athletes

Carnosine is instrumental in the improvement of muscle strength and performance during exercise. In 1938, scientists discovered carnosine as an important intracellular pH buffer in the muscle. During exercise, highly reactive hydrogen ions cause a fall in pH in the muscles, a process also referred to as acidification. Carnosine was found to have a perfect pKa value with the best buffering capacity for our ideal physiological condition. This discovery led to the study of carnosine’s impact on elite athletes and the benefits of raising carnosine levels for greater performance. High concentrations of carnosine reduce the level of acidity in the muscles. By safeguarding against lactic acid buildup, carnosine improves muscle elasticity and delays or prevents muscle fatigue.

Why Not Supplement with Carnosine Itself?

From building better muscle quality to increasing endurance and exercise performance, the effects of carnosine are significant and wide-reaching. But supplementing with carnosine is not the best way to increase carnosine levels in the body. Here are three reasons why not supplement with carnosine itself:

  1. Cost. Supplementing with carnosine directly can cost up to 25x more than beta-alanine.
  2. Efficiency. Even though it seems more efficient to elevate your body’s carnosine levels by taking carnosine directly, the opposite is actually true. During digestion, the body naturally breaks carnosine down into beta-alanine and histidine before turning it back into carnosine.
  3. Added Ingredients. It is common for “carnosine” products to contain only 40% beta-alanine. The rest is unneeded histidine and added ingredients.

Achieving Optimal Carnosine Levels

Beta-alanine is often referred to as the precursor for achieving optimal carnosine levels. This non-proteinogenic amino acid is responsible for how much carnosine is synthesized in the body. Research has shown that enough histidine is naturally present in the body to meet the demands of muscles for the synthesis of carnosine and that the limiting factor is beta-alanine. Beta-alanine supplementation augments the small amounts available from synthesis in the liver and from the ingestion of meat and fish. Supplemental beta-alanine combines with naturally occurring histidine to increase the levels of carnosine. Supplementing with the right dosage of beta-alanine is critical for achieving optimal levels of carnosine. The threshold for reaping the benefits of beta-alanine is 3.2 grams daily over 28 days. For athletes seeking to increase their performance, an average of 6.4 grams is recommended per day.

CarnoSyn® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 20 global patents. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

Supplementing with CarnoSyn® is the best way to experience the benefits of elevated carnosine levels. When you see brands with the CarnoSyn® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find beta-alanine products that provide the optimal dose.

The post Is Supplementing with CarnoSyn Beta-Alanine® Better Than Taking Carnosine Directly? appeared first on CarnoSyn.

]]> https://www.carnosyn.com/is-supplementing-with-beta-alanine-better-than-taking-carnosine-directly/feed/ 0 Beta-Alanine — What’s the Proper Dosage? https://www.carnosyn.com/beta-alanine-proper-dosage/ https://www.carnosyn.com/beta-alanine-proper-dosage/#comments Thu, 10 Aug 2023 01:07:15 +0000 https://www.carnosyn.com/?p=5485 Ask any professional athlete, and they’ll tell you proper dosing is critical to the efficacy of a pre-workout supplement — and to your overall physical performance. Proper dosing also helps prevent paresthesia, an uncomfortable but harmless itching and tingling of the skin that’s common after taking high quantities of beta-alanine. (This reaction may vary depending […]

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]]> Ask any professional athlete, and they’ll tell you proper dosing is critical to the efficacy of a pre-workout supplement — and to your overall physical performance.

Proper dosing also helps prevent paresthesia, an uncomfortable but harmless itching and tingling of the skin that’s common after taking high quantities of beta-alanine. (This reaction may vary depending upon the individual, the dosage amount, and food intake prior to supplementing.)

Proper Dosing (and Stacking) of Beta-Alanine

How CarnoSyn and SR CarnoSyn work illustration
How CarnoSyn and SR CarnoSyn work

First, you should opt for a supplement that contains a fully tested, branded ingredient, such as CarnoSyn®, as opposed to generic beta-alanine. The fact is, with generic beta-alanine, there’s no real way of knowing if it is safe and effective–or that you’re getting the proper dose. Only CarnoSyn® is proven to improve athletic performance. In a 10-week study on high-intensity cyclists, supplementation with CarnoSyn® led to an overall 80% muscle carnosine increase. This was after an initial 58.8% increase at 4 weeks, followed by improved capacity and increased muscle carnosine thereafter.[1]

When it comes to proper dosing, a minimum of 90 grams over a period of 28 days is ideal. To amplify muscle performance, 179 grams over a 28-day period is recommended. These dosing regimens range on average from 3.2 to 6.4 grams per day. The higher the dose, the higher the carnosine retention, resulting in enhanced peak performance.

For athletes who choose to take the maximum dose, it doesn’t have to be taken all at once. Many athletes do what’s called stacking. This can be done via a pre-workout or post-workout, a standalone product in a single dose or multiple doses, or as a combination of pre/post formulations and standalone products.

What is a Loading Period?

Many athletes choose to obtain optimum beta-alanine intake by employing a “loading” phase or loading period into their workout regimen. A loading period is required to experience the benefits of supplementation. According to The International Society of Sports Nutrition (ISSN), supplementing with beta-alanine for a minimum of two to four weeks can “improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting one to four minutes in duration.”[2]

After the loading period, it’s important to take beta-alanine daily to achieve proven results–not just on workout days. Some athletes choose to reduce their beta-alanine intake at that point and enter into what’s referred to as a “maintenance” phase. Other athletes prefer to vary their dosage amount based on their daily activity–taking higher doses on training days, for example.

Instant Release vs. Sustained Release

There are two ways to get results with CarnoSyn® beta-alanine: via instant release and sustained release formulas. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system allowing higher dosing levels. Sustained-release properties also help minimize paresthesia and extend retention. Using instant release and sustained release in tandem gives athletes the ability to stack their dosing for higher quantities of beta-alanine and greater performance gains. For example, in a study comparing sustained-release and instant-release, SR CarnoSyn® demonstrated a 16.4% greater increase in muscle carnosine than instant beta-alanine.[3]

CarnoSyn® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more. SR CarnoSyn® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained FDA NDI status.

 

How Do I Find CarnoSyn®-Verified Brand Partners?

When you see brands with the CarnoSyn® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.

 

TWO WAYS TO GET RESULTS

CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.

CarnoSyn beta alanine

Instant Release

Learn more

Sustained release CarnoSyn beta alanine

Sustained Release

Learn more

 

CONTACT CARNOSYN® FOR MORE INFORMATION

 

Contact

[1] https://pubmed.ncbi.nlm.nih.gov/16868650/
[2] https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
[3] https://link.springer.com/article/10.1007/s00726-018-2609-4

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]]> https://www.carnosyn.com/beta-alanine-proper-dosage/feed/ 10 Why Beta-Alanine is the Ideal Supplement for Endurance Athletes   https://www.carnosyn.com/why-beta-alanine-is-the-ideal-supplement-for-endurance-athletes/ https://www.carnosyn.com/why-beta-alanine-is-the-ideal-supplement-for-endurance-athletes/#respond Wed, 26 Jul 2023 22:02:38 +0000 https://carnosyn.com/?p=7705 Endurance athletes push themselves to the outer limits and beyond. In order to participate in the top endurance sports like long-distance running, cycling, swimming, and rowing, endurance athletes must be at the pinnacle of cardiovascular fitness and overall muscular strength. It is crucial to maintain mental focus in the midst of sudden or prolonged fatigue. […]

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]]> Endurance athletes push themselves to the outer limits and beyond. In order to participate in the top endurance sports like long-distance running, cycling, swimming, and rowing, endurance athletes must be at the pinnacle of cardiovascular fitness and overall muscular strength. It is crucial to maintain mental focus in the midst of sudden or prolonged fatigue. Proper nutrition is another critical component of performance and recovery. Here’s why beta-alanine is the ideal supplement for endurance athletes. 

Top 5 Benefits of Beta-Alanine for Endurance Athletes 

Athletes know that beta-alanine is the go-to fuel to maximize their workouts and achieve greater gains. But what makes this powerful amino acid ideal for endurance athletes specifically? Beta-alanine is the most efficient way to increase carnosine levels in the body for prolonged periods of time. Higher carnosine levels increase muscle buffering capacity while decreasing acidosis. This leads to increased strength, speed, stamina, and recovery.  

Here are the top 5 benefits of beta-alanine for endurance athletes: 

  1. Extend endurance. Beta-alanine supplementation is proven to have a significant, positive impact on exhaustive endurance exercises. 
  2. Enhance mental focus. Carnosine provides powerful antioxidant properties to help protect the brain, support cognitive function, and enhance mental focus.
  3. Delay fatigue. As acidity rises and the muscle pH falls, fatigue sets in. Carnosine buffers that pH decline, resulting in greater muscle elasticity and a delay—or prevention—of muscle fatigue. 
  4. Build better muscle, faster. Delaying the onset of fatigue gives endurance athletes the ability to push their limits to the max and build stronger muscle, faster. 
  5. Speed recovery time. After intense exercise, elevated carnosine levels prevent the acid build-up that contributes to soreness and fatigue, thus speeding recovery time. 

What is the Ideal Beta-Alanine Dose for Endurance Athletes? 

As with any supplementation regimen, proper dosing is critical for optimizing physical performance. The ideal dose for endurance athletes is a minimum of 3.2 grams a day. Years of scientific studies show that taking at least 90 grams of beta-alanine over a 28-day period increases the working capacity of muscles to help build more muscle, faster. 

Many endurance athletes choose to support their extreme workouts by dosing at higher levels. This significantly reduces the loading period needed to enhance performance levels. Athletes can increase their intake to 6.4g for faster increases in carnosine levels and faster gains. Most do what’s called stacking–supplementing with various formulations throughout the day. Increasing beta-alanine intake to 179 grams over 28 days for an average of 6.4 grams per day can significantly amplify muscle performance. 

Why Athletes Choose Sustained Release Beta-Alanine 

Many athletes choose sustained release beta-alanine to deliver their higher daily dose. A sustained release formulation allows athletes to comfortably increase their muscle carnosine while extending absorption. It’s a go-to for those looking to reduce or eliminate the tingling sensation known as paresthesia that may accompany higher dosing of beta-alanine. 

SR CarnoSyn® is a unique sustained release beta-alanine formulation. This advanced delivery form of CarnoSyn® remains in the body longer to support maximum muscle carnosine retention. It delivers a higher dose more comfortably and elevates muscle carnosine levels at a faster rate. With simplified daily dosing suitable for all paresthesia-sensation thresholds, SR CarnoSyn® provides a significant advantage to endurance athletes. 

Benefits of CarnoSyn® vs. Generic Beta-Alanine 

When searching for the ideal supplementation, it’s important to know the benefits of CarnoSyn® vs. generic beta-alanine. CarnoSyn® is the only patented and certified beta-alanine on the market. Over 55 clinical studies support the athletic performance benefits of CarnoSyn® beta-alanine. After investing many years and millions of dollars in scientific research and stringent quality control, CarnoSyn® became the first and only beta-alanine to successfully obtain New Dietary Ingredient (NDI) status with the FDA and the Generally Recognized as Safe (GRAS) self-affirmation. Containing ZERO banned substances, CarnoSyn® is safe and effective–the same cannot be said about the generic imposters. 

Which Products Offer the Ideal Beta-Alanine Boost?So which products offer the ideal beta-alanine boost? Look for the brands with the CarnoSyn® logo. That’s how you’ll know you’ve found a product that contains the proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find the beta-alanine products that provide the optimal dose as pre- and post-workout formulas.

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]]> https://www.carnosyn.com/why-beta-alanine-is-the-ideal-supplement-for-endurance-athletes/feed/ 0 Prepping for the Panam Games and Panam Championships https://www.carnosyn.com/prepping-for-the-panam-games-and-panam-championships/ https://www.carnosyn.com/prepping-for-the-panam-games-and-panam-championships/#respond Wed, 12 Jul 2023 18:50:22 +0000 https://carnosyn.com/?p=7695 Written by: Nicole Stout The start of summer 2023 has been an exciting time for myself and anyone that has been following my journey. It is thrilling to recognize that you are living a career-high. Obviously, my goals are beyond what I have currently accomplished and I hope to achieve many more career highs, but […]

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]]> Written by: Nicole Stout

The start of summer 2023 has been an exciting time for myself and anyone that has been following my journey. It is thrilling to recognize that you are living a career-high. Obviously, my goals are beyond what I have currently accomplished and I hope to achieve many more career highs, but it is nice to take a moment and appreciate how far I have come. In 2022, I saw successes in both the 70kg and 78kg categories with a daring shift to the latter in the second half of the year. What makes it a bold move? Your points, your rank, your results, none of that transfers between weight classes. I took the risk of starting from scratch because I genuinely felt I could accomplish more at the higher weight. Reaching a career-high within a year of that decision makes me all the more confident I had made the right choice.

In 2023, I qualified for the World Championships, had my best ever performance at a Grand Prix, won my third straight US national title, and am currently qualified to compete at the Pan-American Games and the Pan-American Championships. Those sound like the same thing, so what is the difference?

  • A Pan-American Championship is a top level international sports competition between athletes or sports teams representing their respective countries within their region, being the Pan-American region. Typically these championships are recurring, the most common format being annual.

  • The Pan-American Games is a continental multi-sport event in the Americas featuring summer sports, in which thousands of athletes participate in a variety of competitions. The competition is held among athletes from nations of the Americas, every four years in the year before the Summer Olympic Games. It’s the oldest continental game in the world.

It is a huge opportunity to be able to compete at both by the end of this year. The Games are in October and the Championships are in November. So how am I preparing for these events? Well first order of business, my sponsor provided me with enough SR CarnoSyn® sustained release beta-alanine tablets to help fuel my endurance and speed my recovery through the rest of the year. SR CarnoSyn® serves as the backbone for all of my training and competition-prep needs.

Judo never has an off season and I personally feel at my best the more often I compete. So, I signed up for one tournament every month leading into October and November. July is the Guayaquil Open, August is the Zagreb Grand Prix, and then I will compete in the Baku Grand Slam in September. Competing often helps keep my weight low and my mentality “tournament ready”. I have given myself roughly 3.5 weeks in between each tournament. The first week is recovery focused. The second week is strength focused, the third week cardio focused, and the last few days leading into the tournament are for strategy (opponent prep and study) plus technical work.

This is a strategy I have been fine-tuning for 6 years of high level international competition and I take pride in knowing my body down to a science. As I age, accumulate injuries, and continue in my career, I will update my regiment as to what to fit these new scenarios. I am of course one person, a woman, 26, 180lbs, 5 ‘7, so not everything I do will necessarily be ‘best’ for every person/body. I only hope that I can at least inspire other people to write down the fascinating ways their body responds, maybe try some of my own strategies, and use this to improve both their athletic careers and overall health.

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]]> https://www.carnosyn.com/prepping-for-the-panam-games-and-panam-championships/feed/ 0 What’s Now Trending in Sports Nutrition and What’s on the Horizon https://www.carnosyn.com/whats-now-trending-in-sports-nutrition-and-whats-on-the-horizon/ https://www.carnosyn.com/whats-now-trending-in-sports-nutrition-and-whats-on-the-horizon/#respond Mon, 26 Jun 2023 19:03:45 +0000 https://carnosyn.dnn4less.net/?p=7664 What’s now trending in sports nutrition foods and drinks is solidly here to stay through 2024. Revisions to initial 2023 projections reflect an unanticipated boom in the market. The category of Sports/Energy Foods, in particular, is seeing significant expansion. Globally, the market is anticipated to reach $115.2 billion by 2026. What’s caused this change? There […]

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]]> What’s now trending in sports nutrition foods and drinks is solidly here to stay through 2024. Revisions to initial 2023 projections reflect an unanticipated boom in the market. The category of Sports/Energy Foods, in particular, is seeing significant expansion. Globally, the market is anticipated to reach $115.2 billion by 2026. What’s caused this change? There are a couple of drivers, but perhaps most notable is the shift in mindset towards sports nutrition. In the past, sports nutrition products were primarily used by professional athletes. There has been a significant increase, however, in demand by those who simply want to get the most from their workouts and improve their overall health. Digital support communities and virtual workouts were a couple of the lingering pandemic-related fitness fads that are least likely to see a trajectory of continued growth. More lasting trends like wellness technology and immune support do not appear to be going anywhere. Here’s a closer look at what’s now trending in sports nutrition and what’s on the horizon.

 

Now Trending in Sports Nutrition Topics

Now trending in sports nutrition topics are plant-based diets, personalized nutrition, gut-health, and functional nutrition. These sports nutrition trends are not new, but there are specific components that have a bit of a modish twist.

 

  1. Plant-based diets. Plant-based diets are certainly not new, but more people are becoming vegan, vegetarian, or flexitarian for new reasons. Whether they’re chasing a new PR, looking to improve recovery, or eliminating meat for medical reasons, many professional athletes are outspoken about the benefits they’ve experienced after switching to plant-based diets.
  2. Personalized nutrition. While personalized nutrition is not a new trend, it has become more readily available. This particular market is anticipated to triple in size by 2030. Customizable wellness solutions are designed based on individual fitness goals, age, biomarkers, and eating habits. It’s no wonder this trend is on its way to becoming the norm rather than the exception.
  3. Gut-health. Over the last couple of years, a significant point of focus has been the role of gut health in promoting strong immunity. However, foods and supplements that fuel a healthy gut microbiome will continue to dominate due to the multi-systems benefits. In fact, research has shown a connection between the gastrointestinal (GI) system and brain health, for example. The enteric nervous system which is responsible for governing the GI system is often referred to as the body’s “second brain” because it is actually capable of functioning independently from the central nervous system. The intricate network of neurons connecting the brain and the gut can positively or negatively impact cognitive functioning, anxiety levels, and overall mental health.
  4. Functional Nutrition. More emphasis continues to be placed on foods and products that provide multiple benefits. Functional foods not only include nutrient-dense whole foods like fruits, vegetables, and nuts, but also supplements like vitamins, and minerals that provide multi-system support. Athletes are no longer seeking muscle and bone health, but brain and mood support, healthy immunity, gut health, and anti-aging solutions.

 

Top Priorities for Nutritional Supplements

While trends may come and go, the top priorities for nutritional supplements remain consistent. First, when seeking out optimal sports nutrition, athletes want quality, clean ingredients they can trust. This includes non-GMO, vegan supplements that are banned substance-free, and gluten-free. Above all else, it’s about getting the most out of nutritional supplements by finding products that actually work.

CarnoSyn® is the nutritional supplement that touches every trend. As the go-to ingredient for sports nutrition formulations, CarnoSyn® beta-alanine helps athletes build better muscle, faster. Boosting carnosine levels by supplementing with beta-alanine helps athletes gain focus, energy, and strength. The sustained release formulation, SR CarnoSyn®,  is clinically proven to benefit the body in multiple ways, such as mood balancing, muscle functioning, and supporting brain, bone, and heart health. To find the sports nutrition that’s right for you, visit the CarnoSyn® Verified page. Here you can browse the list of CarnoSyn®-Verified Brand Partners and find the beta-alanine products that provide the optimal dose at the best time. This list will also provide you with the sites and locations for purchasing CarnoSyn® directly.

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]]> https://www.carnosyn.com/whats-now-trending-in-sports-nutrition-and-whats-on-the-horizon/feed/ 0 Supplementing on the Road https://www.carnosyn.com/supplementing-on-the-road/ https://www.carnosyn.com/supplementing-on-the-road/#respond Tue, 23 May 2023 22:00:59 +0000 https://www.carnosyn.com/?p=7636 Written by: Nicole Stout If there is anything I do as much as training, it is traveling. I visit, on average, one international country a month. In the next few months, I will fly to Qatar for the World Championships in May, Mongolia for a Grand Slam in June, and Croatia for a Grand Slam […]

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]]> Written by: Nicole Stout

If there is anything I do as much as training, it is traveling. I visit, on average, one international country a month. In the next few months, I will fly to Qatar for the World Championships in May, Mongolia for a Grand Slam in June, and Croatia for a Grand Slam in July. Though it sounds exciting, I have to navigate changes in time zone, extremely long flights (the longest I’ve been on was a 26 hour flight from Sydney back to Dallas, TX), and difficulty accessing places to workout. Because I am in a weight class centric sport and often have limited access to food and water, this can make maintaining my supplementation regime along with my regular routine feel impossible. So, I thought I might share some tips here on how I do my best to keep up while on the road and making weight.

As one might guess, a lot of these tips will depend on where and how far you are traveling. For any location, I recommend investing in a makeup bag to store all of your supplement bottles. There are an abundance of cool pill/supplement storage cases that can be used. However, I recommend traveling with your supplements in their bottles because many countries’ airport security become suspicious of unmarked “pills” and powders. I was delayed by two whole hours in the Atlanta International Airport because I had creatine powder in a ziplock coming back into the country.

Another tip depends on how far you are traveling. If the destination is more than a six hour time difference, I like to start pre-adjusting a couple of days before I travel. As an example, I take all of my supplements between 11:00 am to 12:00 pm est. everyday. When I travel to Turkey for the Antalya Grand Slam, I will have to take into account a seven hour (ahead) time difference. So, a couple of days out, I try to go to sleep earlier and start taking my supplements before my 5:00 am work shift. I find that this can help lessen the impact of jet lag.

Water is essential for taking your supplements and yet sometimes it is not an option available to me. Sometimes it is because I am doing a strict weight cut and cannot ingest any liquids. Sometimes it is because the country I am traveling to or through is not safe to come into contact with or drink the running water. In these cases, I opt for taking my supplements with fruit. My go-to choices are bananas and oranges. Any fruit which you have to peel so that you know with certainty it hasn’t come into contact with the local water from being washed will do. The softer the fruit, the easier it will be to take your supplements with. With each small bite of fruit, I take one tablet. It can take some getting used to, but for me, it works like a dream.

It is critical that you continue taking your supplements like SR CarnoSyn® while traveling and not allow travel and competition to derail that routine. Supplements like SR CarnoSyn® require consistent dosing in order to achieve optimal benefits. The entire point for athletes, like me, is to improve recovery after practices for competition and my cardio and performance in competition. It just wouldn’t make sense to sabotage that routine and possibly those advantages leading up to the big day. Keeping my routine and supplementation strategy is how I achieve optimal results at competitions, even when they are on the other side of the world.

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]]> https://www.carnosyn.com/supplementing-on-the-road/feed/ 0 Should You Take Beta-Alanine Every Day? https://www.carnosyn.com/should-you-take-beta-alanine-every-day/ https://www.carnosyn.com/should-you-take-beta-alanine-every-day/#respond Tue, 09 May 2023 22:26:12 +0000 https://www.carnosyn.com/?p=7619 The benefits of beta-alanine are no secret in the sports nutrition world. Elite athletes use beta-alanine supplementation to enhance their performance and boost their high-intensity training. You might be familiar with this common supplement, but what is the ideal way to incorporate beta-alanine into your routine? Should you take beta-alanine every day? When should you […]

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]]> The benefits of beta-alanine are no secret in the sports nutrition world. Elite athletes use beta-alanine supplementation to enhance their performance and boost their high-intensity training. You might be familiar with this common supplement, but what is the ideal way to incorporate beta-alanine into your routine? Should you take beta-alanine every day? When should you take beta-alanine? And can you stack dosage? Here are all the answers to the top beta-alanine dosage questions.

What is Beta-Alanine?

First, what is beta-alanine? Beta-alanine is a non-proteinogenic amino acid that is naturally produced in the body. Combined with histidine, this amino acid forms a dipeptide called carnosine. Carnosine keeps proper pH from dropping so that muscles can continuously perform at optimal levels. Over time, carnosine acts as a buffer to help delay the onset of lactic acid, prevent muscle fatigue, build endurance and speed recovery.

Most athletes have heard of beta-alanine before. It is one of the most used and professionally-commended supplements to athletes and professionals to enhance the capacity to exercise and train, build lean muscle mass, and improve physical function. In a 2021 interview with Joe Rogan, five-time CrossFit Games champion Mat Fraser said beta-alanine gave him what felt like a “third lung” during training sessions. “So much of CrossFit is who can spike their heart rate and keep it there the longest, or who can hold off the lactic acid the longest,” Fraser explained.[1]

Beta-Alanine Benefits for Athletes

There are several beta-alanine benefits for athletes. Beta-alanine can fuel better athletic performance, bigger gains, faster recovery, and enhance mental focus. Many athletes, regardless of gender, rely on this supplement to fuel their workouts and surpass their training goals.

  1. Better athletic performance. Delays the onset of fatigue, giving athletes a competitive edge to push past their limits.
  2. Greater gains. Improves endurance, allowing for extended training at harder intervals.
  3. Faster recovery. Increases muscle carnosine, buffering the acid build-up that contributes to soreness and fatigue.
  4. Laser focus. Enhances cognitive performance, improving resilience to stress during high-intensity training.

When Should You Take Beta-Alanine?

Athletes typically supplement with beta-alanine in a pre-workout product. But a consistent daily dose will fuel your workout no matter what time you take it. The most important thing to remember about when you should take beta-alanine is to dose every day—even on non-workout days. Consistency is key because beta-alanine requires a loading phase. The concentration of muscle carnosine builds over time. The more beta-alanine you take per day, the more carnosine increases in your body. So, when should you take beta-alanine? The bottom line is: daily. How and when you get your daily dose is a matter of preference.

To obtain optimal muscle-building results, scientists recommend a minimum daily dosage of 3.2 grams of beta-alanine per day for at least four weeks. Studies prove that increasing beta-alanine intake to 179 grams over 28 days, for an average of 6.4 grams per day, can significantly amplify muscle performance. As the most effective carnosine booster, beta-alanine decreases the natural metabolism that scientists have studied as “wash out time”.

Can You Stack Beta-Alanine?

You may want to know, can you stack beta-alanine? The answer is yes. The perfect stack of beta-alanine equals or exceeds an average of 3.2 to 6.4 grams per day. An average of 6.4 grams of beta-alanine per day can make a significant impact on muscle performance. When it comes to beta-alanine consumption, the more the better for maximum gains.

Stack beta-alanine in one of three 3 ways:

  1. Part of a pre-workout or post-workout
  2. Stand-alone product in single doses or multiple doses
  3. Combination of pre/post formulations and stand-alone products

What is Sustained Release Beta-alanine?

Beta-alanine in a sustained release formulation provides advanced delivery and simplified dosing. With sustained release beta-alanine, you can get even more results, faster. The reason is, a sustained release delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption. Higher dosage converts to faster increases in muscle carnosine and, as a result, much faster gains.

Top 5 benefits of a sustained release dosage:

  1. Remains in the body longer to support maximum muscle retention
  2. Delivers a higher dose more comfortably
  3. Elevates muscle carnosine levels more quickly
  4. Simplifies daily dosing
  5. Suitable for all paresthesia-sensation thresholds

CarnoSyn® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn Beta-alanine Vs Generic Beta-alanine Banner

CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 16 global patents. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

When you see brands with the CarnoSyn® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.
[1] https://www.carnosyn.com/beta-alanine/benefits-of-beta-alanine-for-crossfitters/

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]]> https://www.carnosyn.com/should-you-take-beta-alanine-every-day/feed/ 0 Recovery at the Highest Levels of Judo https://www.carnosyn.com/recovery-at-the-highest-levels-of-judo/ https://www.carnosyn.com/recovery-at-the-highest-levels-of-judo/#respond Wed, 29 Mar 2023 22:07:48 +0000 https://www.carnosyn.com/?p=7594 Written by: Nicole Stout As a world class judo athlete and the reigning national champion for the last two years, I am constantly focusing on improving my recovery routine. According to the Journal of Community Medicine and Health Education, 69.4% of professional judo players suffer from some form of recurring injury. The most common of […]

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]]> Written by: Nicole Stout

As a world class judo athlete and the reigning national champion for the last two years, I am constantly focusing on improving my recovery routine. According to the Journal of Community Medicine and Health Education, 69.4% of professional judo players suffer from some form of recurring injury. The most common of which being shoulder related followed closely by knee injuries.

Like many high-level judo players, I feel plagued by all the above. I have broken countless fingers and toes, dislocated the same elbow twice, had ACL surgery 7 years ago, a recurring rotator cuff injury, a broken foot that has not healed despite it being broken years ago, and a recurring torn meniscus.

Judo is a brutal sport and unfortunately it takes a long time to reach the highest level. It took a friend of mine over 15 years competing at the highest level before finally qualifying for her first Olympics. Most judo players will invest anywhere from 5 to 20 years in the sport without realizing an Olympic dream, yet still having fantastic careers.

This makes it feel like I am partaking in a physically arduous marathon over the course of my entire career. The length of the marathon is entirely determined by how long I can keep my body together and continue forging down the path. I give myself the best possible chance of this by optimizing my rest and recovery phase.

I focus on ‘active recovery’ and supplementation. Active recovery is great for injury prevention and includes stretching, seeing a physical therapist who helps work on my mobility and joint stability, and being a regular customer at my local massage place. In terms of stretches, I focus on my hips by performing very deep squats and holding–like my favorite sumo players. I do some lunges and pike positions for my legs, and then I do some overhead stretches for my arms/shoulders. I try to do this 15 minutes before judo practice starts, especially when it is cold because I have Raynaud’s syndrome which causes my extremities to go numb in the cold and the stretching also helps prevent pulled muscles.

In terms of supplementation for my recovery, I use creatine, glucosamine chondroitin, and SR CarnoSyn® beta-alanine.

  • Creatine is a jack-of-all-trades kind of supplement and it has a ton of benefits. As for recovery, in studies, athletes that were taking creatine had their muscle tissues repair faster than those athletes that were not supplementing creatine.
  • Glucosamine chondroitin is a cult favorite amongst heavy lifters. It is known for its cartilage upkeep and beneficial effects for joint structures.
  • SR CarnoSyn® speeds muscle recovery time, while also enhancing mental focus and athletic performance. For an in depth look into the benefits and science behind beta-alanine, visit https://carnosyn.com/beta-alanine/#top-benefits.

I take 6.4g of SR CarnoSyn® a day and I make sure to use the sustained release tablets because otherwise I get the fun side effect of feeling very itchy because of all the beta-alanine hitting my system all at once. The sustained release delivery system allows me to take higher levels of beta-alanine comfortably and with extended absorption. And as a result, I can recover faster at practice and in matches.

This is certainly not a complete list of all the supplements that I take, but they are the ones that I think are most beneficial in terms of recovery specific needs. If you are looking to improve your overall recovery and therefore your fitness, consider adding my recovery techniques and SR CarnoSyn® beta-alanine to your daily regimen. SR CarnoSyn® has helped me be a better athlete, let it do the same for you.

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]]> https://www.carnosyn.com/recovery-at-the-highest-levels-of-judo/feed/ 0 Is Beta-Alanine an Amino Acid Supplement? https://www.carnosyn.com/is-beta-alanine-an-amino-acid-supplement/ https://www.carnosyn.com/is-beta-alanine-an-amino-acid-supplement/#respond Thu, 16 Feb 2023 23:31:34 +0000 https://www.carnosyn.com/?p=7542   For individuals wanting to improve their overall health and fitness, amino acids are a great place to start. These organic compounds are critical for supporting the body’s basic functions and serve as the building blocks of protein and muscle tissue. Amino acids have been compared to letters of the alphabet that, when joined together, […]

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For individuals wanting to improve their overall health and fitness, amino acids are a great place to start. These organic compounds are critical for supporting the body’s basic functions and serve as the building blocks of protein and muscle tissue. Amino acids have been compared to letters of the alphabet that, when joined together, form a complex language of protein chains within the body.

Due to their role in major physiological processes related to muscle building and fat loss, amino acids like beta-alanine are becoming increasingly well-known among athletes wishing to enhance their exercise and sports performance. So, what are the different kinds of amino acids and what impact do they have on the body? How can you make sure you’re getting enough amino acids? Are amino acids like beta-alanine safe to take in supplement form?

Essential Vs. Non-Essential Amino Acids

Just as humans must have water and oxygen to survive, our bodies need amino acids to function properly. There are hundreds of amino acids in nature, but the most important are the 20 that are genetically encoded (also referred to as “proteinogenic” amino acids). Nutritionists categorize these 20 amino acids into two groups: essential and non-essential.

The nine essential amino acids are also known as indispensable amino acids. They include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These must be derived from our diet because they cannot be made by the body. (Humans lack the metabolic pathways required to synthesize them.) Essential amino acids are found in foods like beef, eggs, and dairy products.

Non-essential amino acids include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. These have historically been dubbed “non-essential” because the body is able to synthesize them from other amino acids, so they weren’t believed to be essential to our diets. However, so-called “non-essential” amino acids are quite essential to our health, so this century-old misnomer has limitations. According to one study, “Emerging evidence indicates dietary essentiality of ‘nutritionally non-essential amino acids’ for animals and humans to achieve their full genetic potential for growth, development, reproduction, lactation, and resistance to metabolic and infectious diseases.”

The other group, non-proteinogenic amino acids — like beta-alanine and creatine — are also called (and classified as) non-essential amino acids because the body has a pathway to produce them. They play essential roles just like proteinogenic or essential amino acids, and cells may not be able to synthesize them in large enough amounts to satisfy the body’s requirements — particularly during certain times (like during rapid growth, when healing from an injury, etc.) or if you live an active lifestyle. To augment the quantity your cells can produce, you must consume amino acids — like beta-alanine — in your diet or take them as supplements.

What Amino Acids Do for the Body

When you consume whole protein, whether it’s in a shake, in solid foods, or from supplements, the body’s digestive system breaks it down into amino acids. These amino acids then link together in the body, where they serve many important roles.

Some amino acids — like leucine and methionine — help with your body’s muscle and tissue growth. Others, like lysine and valine, are involved in producing energy, while isoleucine helps your body regulate energy. And others help with digestion, the production of hormones, mood regulation, brain function, and immune function.

CarnoSyn® beta-alanine is one amino acid that, when ingested, increases pH buffering capacity, delays fatigue, and improves focus and cognitive function. In fact, over 55 clinical studies support the athletic performance benefits of CarnoSyn®. It’s for these reasons that amino acid supplements like CarnoSyn® beta-alanine have become an integral part of serious athletes’ workout regimens. The International Society of Sport Nutrition (ISSN) supports such supplementation, and in 2022, officially recommended beta-alanine for tactical athletes, military, and first responders to achieve health and performance benefits.

Person in a kitchen holding a bottle | Carnosyn Health and Fitness Amino

Amino Acids — Safe for Supplementation?

When used by manufacturers appropriately, amino acid supplements like beta-alanine are safe for consumption. However, it’s important to know the source and quality of the ingredients found in your supplements. In the case of beta-alanine, only CarnoSyn® is globally patented and meets the industry’s most rigorous standards of quality. Generic impostors abound, and their inferior ingredients may lack consistency in quality, potency, and purity. To determine if the supplement you’re taking is safe, ask:

  • Is this product patented?
  • Is it guaranteed to be banned-substance free?
  • Is it made by a brand that is backed by proven scientific results?

Additionally, when supplementing, it’s best to take only the recommended dosage. The amount you should consume will vary depending on your performance goals. To see the benefits of beta-alanine, load at least 90 grams of beta-alanine over a period of 28 days, for an average of 3.2 grams per day. For maximum benefits, increase this amount to 179 grams over 28 days (an average of 6.4 grams per day).

If you’re looking to build muscle, enhance your capacity to exercise, and improve recovery, CarnoSyn® beta-alanine is a leading ingredient that can get you there — quickly and safely. Learn more about our CarnoSyn®-verified partners and how their products can help you meet your health and fitness goals.

TWO WAYS TO GET RESULTS

CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® offers the same benefits as instant release CarnoSyn®, but in an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.

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Instant Release

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Sustained Release

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