Creatine is one of the most widely researched supplements. In fact, a google scholar search for the terms “creatine supplemenation” yielded 6,740 scholarly articles and a PubMed search yielded 562 articles, indicating there is a plethora of data for us to draw conclusions from. From decades of research and hundreds of studies, there are several well substantiated benefits to creatine monohydrate including:
Beta-alanine is a natural occurring amino acid that works to improve intramuscular carnosine concentrations. Higher intramuscular carnosine concentrations help to provide you with higher energy levels, and better endurance and athletic performance.
Numerous studies exist that reveal the following benefits of beta-alanine supplementation:
New research is revealing a synergistic, beneficial relationship between creatine and the popular bodybuilding supplement beta-alanine. A study by Hoffman, J., et al. (2006)1 revealed that a group of males supplementing with the combination of creatine and beta-alanine gained more lean mass and lost more bodyfat than a group supplementing with only creatine. It is also noteworthy to mention that this study was performed on collegiate football players, and not on inexperienced lifters.
A second study by Zoeller RF, Stout JR, O’kroy JA, Torok DJ, Mielke M.(2006)2, analyzed the aerobic benefits of beta-alanine as a stand alone supplement compared to the creatine/beta-alanine combination. 55 subjects participated in the study, and it was revealed that “a significant time effect” was observed for the individuals supplementing with the creatine/beta-alanine combination, in 5 out of the 8 measured parameters. Simply put, researchers noted that creatine used with beta-alanine boosted endurance performance.
Of the three BCAA’s, Leucine plays a special role in skeletal muscle metabolism by exerting anti-catabolic and anabolic effects on protein metabolism. Leucine incorporation into skeletal muscle has long been used as a marker of muscle protein synthesis and oxidation. Because leucine so powerfully stimulates muscle protein synthesis, some experts have suggested that leucine supplementation could be used to combat age-associated skeletal muscle mass loss.*
Citrulline malate provides a one-two punch of bringing additional blood—and subsequently, oxygen and nutrients—to exercising muscles, as well as providing increased energy to boost performance levels.
Research on citrulline malate is relatively new but promising. A recent study published in the European Journal of Sport Science reported that consuming 8 grams of citrulline malate before exercise resulted in increased maximal grip strength and improved lower-body explosive power. Another study conducted in advanced weightlifters found that 8 grams of citrulline malate increased the number of reps performed to failure across several sets of lower-body exercises.
Besides its effects on performance, citrulline malate can also reduce post-exercise muscle soreness. Research published in the Journal of Strength and Conditioning Research found that taking 8 grams of citrulline malate one hour before completing multiple sets to failure on the bench press led to a significant decrease in muscle soreness.
Citrulline malate gives your body the ability to increase both muscle pumps and performance, meaning more reps, more effective time in the gym, and better results.
DMHA carries out a variety of similar functions to other psychoactive central nervous system stimulants, including enhancing energy levels, enhancing cognitive function, decreasing appetite and improving bronchodilation.
DMHA has also been shown to increase levels of dopamine and noradrenaline; two hormones responsible for making you “feel good” and allowing you to perform in stressful situations.
In addition, users of DMHA have reported a higher pain threshold and a decreased rate of perceived exertion, thus allowing workouts to extend beyond the point of fatigue. The combination of effects experienced when using DMHA provide the ultimate support for workouts, hence its increased inclusion in a variety of performance based supplements on the market.