Posted on April 29th, 2011
USP Labs have made quite a name for themselves over the past 20 years or so. There are many, many supplement companies out there, and USP Labs’s products are well-regarded scientifically, by competitors, and also by the general public. Looking down the USP Labs columns in review sites, you are hard pressed to find a product that doesn’t rate above a 7 out of 10 … and in a world where people demand perfection of themselves, they don’t go easy on their support products just for the sake of it! However, every bodybuilding supplement has its pros and cons – today we check out what real users think of USL Labs Jack3d, in their own words.
What’s Jack3d For?
USP Labs Jack3d is a pre-workout supplement designed to help increase blood flow to muscles, give you energy tp perform at your best and ensure speedy ATP synthesis.
This is one of them ain comments that you’ll notice over and over again from people that have tried Jack3d.
- “The energy is very clean and not jittery like the rest. USP labs finally got it right”
- “I can def agree with you on the clean energy it gives I had absolutely NO jitters just clean pure strength was very nice for a change”
Big on Effect, Little Where it Counts
“Other supplements I’ve tried have given similar amounts of energy though never with such a small dose, low price, and small amount of ingredients”, said one reviewer … another noted that “Strength: 10/10 Placebo? Doubtful. If you know the story of Samson & Delilah, Jack3d is like Samson’s hair. It’s where I get a huge strength boost, and the confidence to lift more and break my own personal records.”
Bigger results are always a bonus with bodybuilding supplements … but the key is to do it with a minimal amount of ingredients and minimal price. USP Labs Jack3d certainly achieves that!
There were plenty of mixed feelings about the pricing of USP Labs Jack3d! Some people made comments like “the price is not so shabby either” and “I thought this was a very good value for the price”, while others felt that “It is somewhat pricey however”. Value for your bodybuilding supplement dollar is always an aim … but remember that if a supplement has no detectable effect on you, you may as well have just eatejn the cash instead! At Nutrition Warehouse we believe in going for quality products, and buying through a supplier with good pricing. Ahem …
Due to individual body chemistry and patterns of use, and as is common with many supplements, some reviewers noted that they built up a tolerance to Jack3d. Rotate it with a couple of different pre-workout shakes, or as in the strategy of one reviewer, simply use it on the days when you are feeling tired, unmotivated, or have an especially hard workout lined up for yourself.
However, some reviewers did note that they were prone to crashing when the Jack3d wore off – “I will say that I did get a crash off it every time I used it (even from one scoop) so I wouldn’t recommend it for those of you who are susceptible to stim crashes”. As the reviewer above notes, if you are prone to crashes when stimulants wear off then you may sleep well after using Jack3d (better recovery quality?), however, the crash doesn’t necessarily follow the rush for everybody. One reviewer noted that “I’ve experienced a dramatic increase in energy and focus on Jacked and personally haven’t experienced any crash after use”.
Posted on April 27th, 2011
Their business name pretty much says it all … Optimum Nutrition are not a company that markets themselves with flowery adjectives! This product gets right to the heart of what every bodybuilder wants out of their supplements – and that is results. Optimum Nutrition Pro Complex Augmented Protein System is a fantastic many-in-one style product that helps limit the number of calories you take in powder form, and let you get on with the chicken and steamed vegeatables.
What’s Pro Complex For?
Well, apart from being for ‘gaining muscle’, Optimum Nutrition Pro Complex is designed as a post workout supplement. It provides 8 different protein sources, BCAAs, glutamine and glutamine precursors, vitamins and minerals as well as protein microfractions and digestive enzymes.
Overall, Optimum Nutrition Pro Complex is one of the highest rated supplements in the world of fitness and muscle building. Users consistently rate it at 9 or 10 out of ten … on the Bodybuilding review pages it got an impressive average of 9.1 out of 10, from 273 reviews! We promise, we aren’t just cherry-picking these comments …
Almost invariably, Pro Complex’s taste is a high point for reviewers! We put ourselves through a lot of pain to look good, but when we happen across something that makes it all seem easy (like a fantastic tasting protein shake), we really appreciate it. Comments like ” this is deff one great tasting protein. I got the chocolate flavor twice because it tasted so great that I was reluctant to try another flavor”, “Taste is never a factor with supplements with me but for this product i did enjoy drinking it after a workout”, and “” were common.
Funnily enough, many people thought of Pro Complex as ‘just a protein shake’, and also supplemented with many of the ingredients that are included in it. However, many noted its impressive ingredient profile with comments like: ” The two main sources of proteins in Pro Complex are whey and egg albumen witch makes it very versatile. You can basically use it anytime you want, morning, in between meals, pre-workout or post-workout”.
This aspect of a bodybuilding supplement is always the kicker … what did they say?
” But let me tell you one thing: it’s COMPLETELY worth it. I switched back to Whey for a while and it’s nowhere near as good as Pro Complex in terms of results and less soreness”, said one reviewer. We also found plenty of comments like ” My recovery was deff way better then usual, I was hardly sore and ready to get back into the weight room the next day
We’re big fans of the old theory that any product that actually gets good results is good value … so in our book, Optimum Nutrition Pro Complex will always be good value. Especially with our warehouse discounts! How did reviewers feel about the pricing though? Some said “however you have to have some cash. look for it on sale or get the 4.6 lb and split it with a friend” … good advice for any supplement you buy. Other reviewers summed up our position perfectly: ” This is pretty pricey. Granted, it works, so the price seem justified”. So, be prepared for this to take up a little more than usual of your supplement budget … but be prepared to get more than usual out of the product.
The main criticisms of Optimum Nutrition Pro Complex seem to come from those who had high expectations of it after reading many positive reviews … and who described it as ‘just another protein shake’ after actually trying it. Additionally, many people who expected great things of the taste and mixed Pro Complex with water (rather than milk) were disappointed. But, as a wise man once said … “You can’t please all of the people all of the time”!
Posted on April 27th, 2011
When starting out in physique and body building, many of us face the dual uphill battle of losing fat while gaining muscle. Some people say it can’t be done. Others say that it can, as long as you have realistic expectations … and in fact, we covered the entire ‘Can you lose fat while gaining muscle?’ debate not very long ago! Today, the news that a researcher has branded weight loss supplements ineffective in a particular set of circumstances has led us to take a different angle on the issue. So, if you’re a beginning bodybuilder who wants to lose fat while gaining muscle, should you be taking weight loss supplements to do so?
What’s the Upshot?
This issue came to our attention through a recent issue of the Nutrition Bulletin, in which Helena Gibson-Moore performed a mini meta analysis of literature on the effectiveness of weight loss supplements compared to placebo. She found that, for overweight and obese people, there was not enough evidence for health professionals to recommend the supplements. Remember, that doesn’t necessarily mean that highly motivated, and generally less overweight bodybuilders and physique builders will find the same results.
What Are the Details?
The researcher looked only at weight loss in the overweight or obese, and compared studies that were placebo-controlled.
One of her keystone studies was a trial of 179 people who received either a placebo, or one of the following weight loss supplmenets:
- Guarana seed powder
- Konjac extract
- Cabbage powder
- Fibre pills
- Sodium alganate formulations
- Plant extracts
In this study, those taking supplements recorded between 1 and 2 kilos of weight loss, while those taking placebo recorded an average of 1.2 kilograms.
Does This Apply to Me?
That is the critical question to ask every time you read a study result! Remember that every scientific study, and every meta-analysis, is designed to look at a particular outcome with a particular set of criteria. If you don’t fit the criteria, the ‘evidence’ won’t necessarily apply to you.
In this study, it pays to remember that:
- Researchers were looking at overweight and obese subjects
- Every individual is different. Some people lost less weight on the supplements, some lost more. How will you know that you aren’t one of the lucky ones who would have lost significantly more weight with a supplement?
- Supplements are usually studied for effectiveness in the context of a calorie controlled diet – there is no guarantee that this requirement was followed.
At Nutrition Warehouse, we would much rather see you spending your cash on supplements that help you achieve your goals, rather than just helping empty your pockets. However, it pays to remember that in many cases you won’t know what works for you until you try it! Give one of our bodybuilder-tested weight loss supplements a go, and see if you get results.
Posted on April 20th, 2011
Bodybuilding is a relatively new sport … but even in the three-quarters of a decade that it has been known, the sport has come along in leaps and bounds. Though admirably, it has done all that leaping and bounding without sacrificing too much energy to cardio work … !
It’s amazing to see what bodybuilders used to achieve with their physique, with little help other than a basic understanding of eating right, the knowledge that you had to ‘feed the man meat’ to build muscle, and that if you didn’t use it you would lose it. Today we step back in time to check out 7 of the fathers of modern bodybuilding.
It’s a name almost too perfect to be true … and when you know that he was actually christened Angelo Siciliano, it makes a little more sense. Charles Atlas was once dubbed ‘The World’s Most Perfectly Developed Man’, and posed for the statue of George Washington in Washington Square Park in New York. He was one of Arnie’s inspirations, and died at age 80 of a heart attack.
No, that’s not a typo in his name – born ‘Bernard Adolphus McFadden’, this bodybuilding legend changed his name to sound more like the roar of a lion. He hated his nickname ‘Body Love McFadden’ (for which I don’t blame him!), once tried to found a religion called cosmotarianism, and wrote over a hundred books. McFadden was married four times and had eight children – a decent achievement outside bodybuilding!
A former Mr Europe, Mr Universe, and Mr World, Serge Nubret is less well known than some other classic bodybuilders, but has perhaps the most well-titled book … “I Am … Me and God”. Wonderful double entendre skill and a fantastic bodybuilder.
The first Brit to break the American monopoly on bodybuilding titles, Reg Park won the 1951 National Amateur Bodybuilding Association titles … and since then, won Mr Europe and many Mr Universe titles. His nickname was ‘Reg the Leg’ … as in ‘legend’ rather than the body part!
Steve Reeves was probably better known as an actor than a bodybuilder. He was a big man, and made over 17 films in his life. While competing was not a strong suit, his contribution to the world of bodybuilding was in helping to promote the sport and bring it into the public eye.
The first in our list of bodybuilding legends to still be alive, Tom Platz is a more recently famous bodybuilder. He has been a Mr Universe, a Mr Ironman, a Mr Adonis and a powerlifting champion. He also played the head of Hugo in ‘8 Heads in a Duffel Bag’!! He was awarded an honorary Mr America in 1995 … and currently works as a Chrysler salesman!
We couldn’t leave the ‘Father of Modern Bodybuilding’ until the next time we looked at classic bodybuilders! Eugen Sandow became friends with King George V of the UK, Arthur Conan Doyle and Thomas Edison, his likeness is the prize that all Mr Olympias are awarded, and he created the Institute of Physical Culture, one of the earliest bodybuilding focused gyms. A pioneer worth remembering!
Posted on April 13th, 2011
He’s the bodybuilder, turned Kindergarten Cop, turned Terminator, turned Governator. Arnold Schwarzenegger is only the best-known (not necessarily the best) of the icons that represent bodybuilding in the public eye, but he can certainly capture the imagination … if only because we her him speak more than other champions! However, some of the things that have come out of the Austrian Oak’s mouth over the years are well worth contemplating, arguing with, marvelling at and giggling over … so today we get inside the mind of Arnie.
Memorable moments from Arnie’s life
The Governator has always been an amazing character, with as much inner strength and surety as he displays on the outside. Cases in point:
- At the age of 13, when his soccer coach introduced Arnold to lifting weights, Arnie decided his calves were too small. He cut off the legs of all his pants (in freezing Austria!), so that he could use the odd stares as motivation to work on them.
- Shortly after this, Arnold’s father told him that he could only go to the gym 3 times a week … so he built a home gym.
- In order to compete in (and win) his first bodybuilding contest, Arnold had to go AWOL from the Austrian military, and subsequently serve 7 days in jail. That’s dedication!
- At age 21, he decided to pack up and move to America … with just $20 and a duffel bag full of clothes and belongings to his name.
On being his best …
It’s evident that Arnie has a unique, nothing-will-stand-in-my-way attitude. In a way, he’s been the Terminator all throughout his life, smashing through obstacles with ease. You can see that through quotes like:
- “You have to do everything possible to win no matter what.”
- “I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way – I hope it never will.”
He not only strives to be his best, but also to be himself:
- “Obviously, I’ve made statements that were ludicrous and crazy and outrageous and all those things, because that’s the way I always was.”
Arnie’s is one of those ‘only in America’ type stories … Austrian bodybuilder turned successful film actor runs for the governor of California’s position … and wins! He says that being governor of California has created some of his proudest moments, despite saying things like “Don’t worry about that!” when asked his position on the environment, and stating that he thought gay marriage should be between a man and a woman.
However, he has also displayed considerable political skill – he was elected for second term and will be serving as governor well into 2011. Neither did politics make him any less true to himself … on the Jay Leno show, Arnie said that “It’s the most difficult [decision] I’ve made in my entire life, except the one I made in 1978 when I decided to get a bikini wax”. Ha!
On the ‘other’ muscles of the body …
Arnie was a notorious womaniser in his early days. Chicks really dug those pecs … and Arnie dug the chicks:
- “I can look at a chick who’s a little out of shape and if she turns me on, I won’t hesitate to date her … She can weigh 150 pounds, I don’t care.” In a 1977 interview with Oui Magazine
- “Whatever I thought might hold me back, I avoided. I crossed girls off my list, except as tools for my sexual needs.”
- “After watching mulattas shake it, I can totally understand why Brazil is devoted to my favorite body part, the ass.”
And yet, he did admit his own ‘limitations’…
“The c**k isn’t a muscle so it doesn’t grow in relation to the shoulders, say, or the pectorals. You can’t make it bigger through exercise, that’s for sure”
A classic bodybuilder, and a classic character!
Posted on April 13th, 2011
The term ‘bodybuilder’ seems to be completely interchangeable in some people’s vocabulary with the term ‘meathead’. It is ironic that once you start bodybuilding, you’ll discover a steep and very necessary learning curve focused on your own biology is as necessary as a gym membership! It’s for this purpose that books like ‘Strength Training Anatomy’ have become so popular … all the facts about your own body, in a bodybuilding-specific context. Today we check out what the people think of this classic lifter’s reference book, now into its 3rd edition.
Hot or Not?
Strength Training Anatomy has been reviewed 360 times on Amazon (no mean feat in itself!). 301 of those reviews gave the book 5 stars, 47 of them gave it 4 stars, and 12 people gave it 3, 2 or 1 star. Over 450,000 copies have been sold worldwide. The overall verdict seems to be that it is well worth the $15 or so that it will set you back!
Most people list the quality of the printing and the paper as an instant first impression. Flimsy pages are generally no good for buff hands, so this is always a plus.
One of the curse of the age of the internet in which we now live is that it is easy to find information, but difficult to find specific and detailed information on many subjects. This is still the province of books … and it seems that Strength Training Anatomy is exceptionally specific.
Many people commented on the layout of the book – it is divided into sections, with one devoted to each body part, with a mini-table of contents on the first page of each section breaking down the section into exercises.
Helps Get Results
The holy grail of bodybuilders, there is little use buying something if it doesn’t eventually help you get results. One of the major reasons cited for not using proper form when doing weight training is that it ‘doesn’t seem to matter’… Strength Training Anatomy explains exactly why it certainly does matter that you use the correct form at the gym!
Suits a Very Specific Purpose
Many reviewers mention that although it is a fantastic book, it suits a very specific purpose and context. Like the title says, it is a book about the anatomy involved in strength training. It is not about the anatomy of your body in general, nor is about the physiology (the function) of strength training, and the way that your lifestyle, diet and bodybuilding supplementation routine interacts with your actual exercises. Take Strenght Training Anatomy for what it is, and enjoy having a handy reference with fantastic technique tips for beginners, for not very many dollars!
Nutrition Warehouse does not receive any commissions from sales of the book reviewed above. We choose to review texts that seem to generally please the people reviewing them, and that is why most of our information is positive. If you like the book, buy it from wherever you want … or simply beg, borrow or steal it from a lifting buddy!
Posted on April 11th, 2011
So, you’ve decided to pull a Charles Atlas and metamorphose from a 97-pound scrawny baby bird, into a newer, bigger, stronger, both mentally and physically more developed version of yourself. Fantastic! Today we check out what you can expect in those first four weeks of lifting weights.
Bodybuilding requires dedication. Dedication usually requires some changes in your life. Even if you spend quite a bit of time watching TV, and think it’ll be just as easy to switch those hours on the couch for the gym, you’ve got some preparation to do!
- Set a schedule for your workouts from the very beginning … and make it realistic. If work, family commitments or friends keep intruding into your gym hours, you will get nowhere fast. You’ll need at least an hour a day spare.
- See a personal trainer. They’ll be able to set you up with a sample workout plan to begin with, show you correct technique for the exercises, and answer your initial questions. You don’t have to keep forking out for them – but a couple of sessions could be well worth it.
- Get your equipment – supportive shoes, gym clothes, etc.
- Clean out your fridge – every calorie you eat should be packed full of goodness. Fill it up again with foods that are very high in protein, vitamins and minerals, low in fat, and some that are high in carbs for energy.
- Grab your gym membership!
Get Your Brain Ready
You’ve probably been preparing yourself for some pain and exhaustion. Good on you! Don’t worry, you’ll be addicted to the burn before you know it … but know that you’ll need to give your brain a bit of a workout as well. You’ll need to learn things like:
- The names of major muscles
- Some basics of anatomy and physiology
- Some basic chemistry, to understand your bodybuilding supplementation routine
- The correct form for each exercise
Be Aware of the Pitfalls
Every new bodybuilder comes across potential shiny-looking shortcuts and myths, that will eventually sabotage all your good work. Know that the basic principles of bodybuilding are incredibly important:
Technique is crucial: Cowboys ignore technique. True champions have technique always in the front of their mind. We recently reviewed Strength Training Anatomy – this and a host of similar books can help you learn correct technique at a very low cost, with all the ‘whys’ as well as the ‘hows’.
Warm up to the right level: Warming up is crucial, but more is not necessarily better! Add up the number of pounds that you bench, press or lift as you work towards your highest weight … you should be doing less than ten times your highest weight in warm up sets.
Don’t coast: We all want to get better, bigger, harder, more ripped … and that means that you need to up the ante EVERY time you train.
Steroids are not worth it: There are so many fantastic bodybuilding supplements that can help your body go above and beyond its limitations. Steroids will get you to a goal quickly … but when you consider the side-effects, is it really a goal that you want to achieve?
Good on you for starting the bodybuilding journey … you’ll come to love it! Next time we’ll look at some more exercise-focused guidelines for your sessions in the first four weeks of bodybuilding.
Posted on April 11th, 2011
As bodybuilders, we’re mostly interested in muscles. How to make them recover faster, how to supply them with more energy, how to encourage them to generally get bigger, faster, with less effort! However, we cannot forget that your muscles don’t exist in a petri dish (well, I suppose that’s not too hard to remember!). They exist within the context of your entire body … so today we look at how the scientific knowledge base is expending to give us a better understanding of our bodies in general, and how we can use the entire system as a tool for bodybuilding.
Fibre Boosts Longevity
Fibre is a fantastic nutrient for bodybuilders to pay attention to. It helps you feel fuller for longer, which is great during the time when you might be trying to lose fat as well as building a bit of muscle. It can lower cholesterol and also helps lower the glycaemic response to some foods, making it protective against diabetes. A study has found that the people who eat the most fibre were 20% less likely to die … of ANY cause! Sounds like a good investment to me.
Lavender Oil for Athlete’s Foot
Lavender oil compounds could prove to be useful if you’ve developed a resistant case of athlete’s foot. If you haven’t completed a full course of anti-fungals, you might be left with a low-grade or recurring infection in your feet. Researchers are doing more tests … but in the meantime, lavender oil can be diluted with almond oil and is widely available through aromatherapy stores.
Alpha Waves Important for Good Sleep
More to the point, a lack of alpha waves will create a restful night’s sleep. Recovery is crucial to good bodybuilding results, and sleep is crucial to recovery. If you find that you’re a very light sleeper, and seem to be constantly aware of your surrounding, new research suggests that you might have extra high levels of alpha waves. There’s no DIY-cure for this yet, but the breakthrough should help lead to improved treatments that don’t necessarily involve sedatives … and sedative-hangovers.
Antibiotics Worse Than Useless for Viral Infections
Many doctors are pressured by patients into prescribing antibiotics for viral infections (despite the fact that they work on bacteria, not viruses) because people believe that the doctor is just being stingy! However, a new study published in the proceedings of the National Academy of Sciences shows that antibiotics actually slow down recovery from viral infections, because they kill the friendly bacteria living in your gut which support immune system function.
So leave those old antibiotics at the bottom of your medicine box (or better yet, flush them down the loo) next time you feel a little ill … find out exactly what you’ve got first.
Half of All Guys Carry Genital Warts
A report published in the Lancet journal reveals that up to 50% of sexually active guys carry the human papillomavirus, which causes genital warts. Ergh! Your immune system can clear it out by itself, but when passed onto girls it can cause cervical cancer. Keep those condoms handy …
Posted on April 6th, 2011
Thousands of people are using the Lemon Detox diet to lose weight, detoxify their bodies, and feel more cleansed and healthy. Is it really what it’s cracked up to be? Here I will review this diet and why I believe this program does your body more harm than good.
The Lemon Detox drink itself is made up of Madal Bal Natural Tree Syrup™, freshly squeezed lemon juice, cayenne pepper and pure water.
The Syrup is the main ingredient of the drink, and is composed of carbohydrates to give the body energy.
There are many versions of this detox program, suited to people’s needs and other commitments, which vary according to the amount of the drink consumed each day, also the amount of solid food consumed each day. The standard plan consists of consuming the Lemon Detox drink for 5-7 days, without consuming any solid food. This is based on the theory that over time our body accumulates toxins such as additives, chemicals and other impurities from our foods, and eliminating them during the detox period allows the body to fully cleanse them from the body. There is also a morning sea salt drink, and a mild evening laxative tea. These are to help the body with bowel movements due to the lack of solid food.
Yes, on this program you will lose weight and detoxify the body, to an extent, especially since lemons are a key ingredient, and they do have cleansing effects. The drink does have these properties and the large quantity of water consumed will assist in the cleansing process.
Firstly, the idea that a detox can be performed as an acute, short term process is unhealthy. Our body has organs and processes within it to detoxify itself naturally eg the liver. In fact, doing an intensive short term detox is likely to put more stress on the body anyway, especially with this type of detox. Here’s why. Voluntarily going without solid food for any length of time isn’t healthy. This program can also be considered a starvation diet, as you are consuming nothing but this Lemon Detox drink for a week, with no solid food, which is far below recommended calorie intake, and will have an effect on the metabolism. Low calorie intake causes the body to shut down functions as it goes into survival mode, breaking down muscle for energy storing fat as a reserve. As described above, the Lemon Detox drink does have a carbohydrate portion, but there are no proteins or fats in this mix. The body requires these to repair and maintain tissues. The high acidity of lemons also can increase the acidity in the body, which in turn is damaging to tissues.
The body needs consistency. Erratic changes in diet only put stress on the digestive system, especially when the food is reintroduced in this case. A healthy belief is that if you eat a clean diet all of the time (leaving 1-2 meals a week “off plan”), made up of natural, unprocessed foods, with plenty of variety and little to no artificial additives, your body will be stronger and healthier as a whole, and can more easily take on the task of eliminating any toxins it may take in through those 1-2 other meals. Ensure you drink plenty of water, and the diet has a high variety of fruits and vegetables, to get the necessary vitamins, minerals and antioxidants it requires, and there will be no need to take drastic and unnecessary measures to cleanse the system and feel better. In saying that, supplementation can be used to help the detoxifying process, such as products with milk thistle, a liver tonic, but this should always be used in conjunction with a full diet, you shouldn’t have to skip or substitute meals in order to detoxify. If there has been a build up of toxins in your body over time, the best way to clear these is by starting to follow a cleaner diet as described, and allow the changes to occur naturally. You will feel much better for it this way!
Posted on April 6th, 2011
Think that just because it has a strange and incomprehensible name, beta-alanine bodybuilding supplements will be a waste of money? Nuh-uh! This obscure-sounding supplement is actually one of the big performers on the bodybuilding nutrition block.
What is Beta-Alanine?
Beta-alanine is comprised of 3 carbons, 7 hydrogens, a nitrogen and 2 oxygen atoms. It a beta-amino acid, and a component of carnosine and anserine.
What Does Beta-Alanine Do?
Beta-alanine is the major component and rate-limiting precursor of carnosine, another amino acid which helps to decrease fatigue and increase the total work you can do during a training session by helping speed removal of lactic acid.
How Should I Take Beta-Alanine?
The recommended dosages and frequency for beta-alanine bodybuilding supplements will vary according to the way it is manufactured, and other nutrients that appear in the supplement with it … so ALWAYS follow the directions on your label!
In general, though, you’ll take your beta-alanine:
- In does between 400mg and 800 mg
- At intervals of around 8 hours
- For at least 4 weeks in order to see results, and for 10 weeks to see optimum results.
- Continuously – levels of beta-alanine build up in your system to a peak level, and should be consistently maintained
Don’t exceed the recommended dose of beta-alanine – it is not like a water soluble vitamin that is just peed out if you take too much of it. High blood concentrations of beta-alanine have been linked with paraesthesia, a type of nerve pain, and a definite downer if you want to work out!
Is Beta-Alanine Credible?
It certainly is! Beta-alanine is one of the newer bodybuilding supplements, but with the results of early studies, it is destined to become as well-established as creatine and protein supplements for all athletes, not just bodybuilders.
Are There Side Effects from Using Beta-Alanine?
We mentioned the neuropathic pain that can be caused from taking too much beta-alanine. Some people get a different variant of the pain, and experience an itchy feeling when they take beta-alanine – but this is by no means widespread.
Will Beta-Alanine Definitely Work for Me?
Unfortunately, we cannot speak for every individual body. Every single one of us is a unique freak, and the human body will never fail to surprise us.
That said, beta-alanine is definitely one of the niche supplements that is destined for great things, and