What is the optimal supplement stack for strength and endurance?
As someone who lifts weights and runs regularly, I have been researching the benefit of supplementing Creatine Monohydrate and Beta-Alanine on performance. So let’s break it down.
Creatine Monohydrate for strength
Creatine is a naturally occurring compound in our bodies, primarily stored in muscles. Supplementing with Creatine Monohydrate has been shown to enhance strength and muscle mass.
The way creatine works is by increasing the availability of phosphocreatine in the muscles, which helps produce more of the energy molecule ATP during high-intensity activities like weightlifting. A review published in Nutrients (2024) found that individuals under 50 who combined Creatine supplementation with resistance training experienced more significant muscle strength gains compared to those who only engaged in resistance training.
But how many “gains” are we talking?
A review published in the Journal of Strength and Conditioning Research analysed 22 studies and found that individuals who combined creatine supplementation with resistance training experienced an average strength increase of 20%, compared to a 12% increase in those who only engaged in resistance training without creatine. This indicates that Creatine supplementation contributed to an additional 8% gain in strength.
Beta-Alanine for endurance
Beta-Alanine is an amino acid that plays a crucial role in the production of carnosine, a compound that helps buffer acid in muscles, reducing fatigue during intense exercise. A study published in the Journal of the International Society of Sports Nutrition (2018) demonstrated that Beta-Alanine supplementation improved 10km running performance and reduced lactate concentrations in physically active adults. By increasing carnosine levels,
Beta-Alanine helps delay the onset of muscle fatigue, allowing you to sustain high-intensity efforts for longer periods. This makes it particularly beneficial for endurance athletes and those involved in prolonged high-intensity activities.
How to use Creatine Monohydrate and Beta-Alanine?
For Creatine Monohydrate, a common approach is to start with a loading phase of 20 grams per day (divided into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams daily. However, the loading phase isn't strictly necessary and you can opt to take 3-5 grams daily to reach full muscle saturation in about 3-4 weeks. Beta-Alanine supplementation typically involves taking 4-6 grams per day, divided into smaller doses throughout the day.
Consistent daily intake over several weeks is necessary to elevate muscle carnosine levels effectively.
