Search Results for: beta alanine

Beta-Alanine: A Dietitian’s Guide

Beta-alanine has slowly become one of the few supplements that have developed a good reputation for consistently producing positive outcomes for performance, up there with the likes of creatine and caffeine. It is used as a performance aid mostly because of its ability to improve muscular endurance. What is Beta-Alanine? Beta-alanine is an amino acid that is not used in the production of protein. It is naturally produced by the liver. The benefits from beta-alanine supplementation mostly don’t come from the Beta-alanine directly; they come from the increase in muscle carnosine that occurs. When beta-alanine is consumed it is converted into carnosine by joining histidine. How Does Carnosine Work? The main function of interest for carnosine is that it helps to maintain the acid-base equilibrium. It helps prevent pH from…
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The Game Changers: A Dietitian’s Review

When The Game Changers documentary came out on Netflix, I felt I had to watch it. It was almost a job requirement for me, since not only am I a dietitian, I’m also a sports dietitian specialising in strength athletes and I have a bit of a presence on Instagram. This meant that I had a crazy number of questions coming in about the documentary. Nutrition documentaries typically have quite a lot of bias, and do not represent the totality of the evidence well. This is a common theme, because honestly, the fundamentals of nutrition typically are not that interesting for the average person. To really bring in an audience they need to make bold claims. Nobody is interested in hearing what they have heard before. People want new and…
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Citrulline Malate Supplementation for Lifters

Citrulline malate is a supplement that is typically used to increase strength and endurance. The main benefit of it is to increase nitric oxide levels, which can improve blood flow to muscles. What is Citrulline Malate? Citrulline malate contains L-citrulline bonded with malic acid. L-Citrulline is an amino acid which gets converted by the body into L-arginine. Arginine is converted into nitric oxide, therefore increasing blood flow. Citrulline malate enhances creatine phosphate regeneration - meaning quicker recovery between sets. Research doesn't appear to support that this happens for L-citrulline alone, so this aspect is attributed to the malic acid. The reason why citrulline malate is used instead of arginine supplementation is that it actually raises blood arginine levels more effectively than arginine supplementation since arginine is more poorly absorbed. Taking…
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5 Nutrition Hacks to Ensure Optimal Progress in the Gym

Training is only one piece of the equation when it comes to getting good results in the gym. Without adequate nutrition, not only does your body lack the fuel it needs to push through a tough workout, it is unable to effectively recover and grow after each session.  This article will outline 5 nutrition hacks to ensure that you are getting the full benefits out of each session. 1) Ensure You Are Consuming an Appropriate Number of Calories Consuming the correct amount of calories per day is vital to ensure you are seeing progress at the gym. Your ideal calorie intake depends on a variety of factors such as goals, age, gender, resting metabolic rate and current training load. For those looking to gain size, you will require a calorie…
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