Anybody who spends time in the gym knows what muscle failure feels like. At a certain point the muscle becomes overloaded and is unable to continue to contract. This reaction in our bodies is known as metabolic acidosis which is caused by the breakdown of ATP for energy production. Metabolic acidosis is the production of hydrogen ions that occurs by intense muscle contraction which causes blood and muscle ph to drop. The accumulation of hydrogen ions and decrease in ph is directly linked to muscle fatigue and what we know as muscle failure.

Carnosine which is synthesized from Beta Alanine and Histidine is known to buffer hydrogen ions resulting in a positive impact on exercise performance. Research has shown that supplementing with 3.2 grams per day of Beta Alanine can increase muscle carnosine stores by as much as 66%. This elevation in carnosine has been shown to improve athletic performance. Studies have shown oral supplementation of Beta Alanine for 2-4 weeks has improved a range of athletic tests from sprint cycling to leg extensions by 8-12%.

The bottom line is Beta Alanine can increase strength and power.

CLA has been researched for the following benefits.

A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group.

The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.

In a separate study, CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.

Besides creating a state of alertness caffeine plays an interesting roles in increasing muscle output and athletic performance. New research shows it improves reaction time and cooridination. Caffeine taken prior to exercise also causes the body to release calcium stores which play a role in increasing the force in maximal muscle contractions. This can help an athlete generate more force to push more weight and do more reps.

One side effect with caffeine is that it tends to decrease the effectiveness of creatine and arginine. To get the most out of these other supplements try to dose them at separate times. For instance if you are taking caffeine as a preworkout energy enhancer take your creatine after your workout.