The best supplement for muscles gain part 1

BETA ALANINE

The Beta Alanine is an amino acid; it started to be popular in the gym and in the world of bodybuilding through the pre workout. It is really helpful especially with high intensity workout where the production of hydrogen ions (H+) is higher which increase the reduction the intracellular PH, that include less muscles contraction and major fatigue.

​The Beta Alanine reduces this effect indirectly through another molecular called Carnosine. The Carnosine is produced from Beta Alanine and L-Histidine through the enzyme Carnosine synthase and stored into the muscles and used during the intensity exercises. The importance of Carnosine, buffer effect, is to reduce the fatigue and the acidosis induced by training.
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​To reduce the acidosis, the Carnosine take into itself the protons and it keeps unchanged the muscular PH. The more presence of Carnosine is into the fibres type II.

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​Here, the work of Beta Alanine is to increase the intramuscular level of Carnosine and indirectly reduce the fatigue incoming.
Also, the Carnosine and Beta Alanine are excellent antioxidant and they reduce the anti aging.
At the moment the research showed that the recommended dose of Beta Alanine is around 4-5 g per day, in chronic.
Large doses of Beta Alanine may cause a tingling feeling called parenthesis. It is a harmless side effect.
A good strategy is to take it for 3 weeks 4 g per day, this enough to fill up the Carnosine store and them take 2 g a day.
The Beta Alanine going very well with the Creatine because they share the same assimilation mechanism, also you can take it together without problem. Took together, you can have a great effect from both, the action of Beta Alanine is reduce the onset of fatigue while, Creatine give you more energy during contraction and more strength.
Reference:
https://examine.com/supplements/beta-alanine/;
Essentials of Sports Nutrition and Supplements - 2008 ,Jose Antonio, D. Kalman, J.R. Stout, M. Greenwood, D.Willoughby, R.B.Kreider

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CREATINE

The Creatine is the oldest supplement used in the history and there are a lot research about it and his effects on muscles. It is an amino acid stored into the muscles but small amount of it is possible found into brain and testicles. Most of the Creatine stored into muscles is stored like Phosphocreatine (PCr), while the other part of it is stored as free Creatine.

The great effects of Creatine are principally on the muscles, increase the lean mass on your body, reduce the rest time after workout, and, also, increase the strength during your workout. In addition to, the Creatine has neuronal effect and energy production.
An effect of Creatine is energy production, this it takes place the amount of Phosphocreatine present into the muscles, during the workout our muscles using ADP and ATP to produce contraction, but with the intensity exercises and resistance training the incapacity of synthesize decrease. Consequently the capacity to maintain high levels of strength decrease.

The supplementation of Creatine has really good impact on increase the lean body mass, strength and anaerobic performance; for these reason the Creatine is most popular for the bodybuilding.  In the past, they were conducted a lot of study about creatine and his effect:

In the long term could increase the performance and strength around between 5 and 15% and increase the lean body mass of 1-2 kg on the first week of supplementation.
Other study showed that an increase of lean body mass through Creatine supplementation and resistance exercises for 12 weeks, the subject have increase the LBM of 2-3kg and increase the size of all muscular fibres.

There are 2 methods of take it
Loading for 1 week 0.3g/kg/die, so around 15 g a die with meal, than you can take 5 g per 3 time/die. (Old method)
Chronic: take  everyday 5 g of Creatine with meal, best with carbohydrates.

Timing of Creatine supplementation, several study showed that there is not different of take Creatine before or after workout, because you need some time that the effect of Creatine start working on your muscles, the principal goals of Creatine supplementation is restore the intramuscular level of Creatine to produce energy and strength. While, generally after workout we are usually take an shaker with protein and Maltodextrin, add Creatine into your post workout promote an increase of LBM and hypertrophy muscular respect peoples take the same shaker but without Creatine
Reference:
Essentials of Sports Nutrition and Supplements - 2008 ,Jose Antonio, D. Kalman, J.R. Stout, M. Greenwood, D.Willoughby, R.B.Kreider
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36
https://www.ncbi.nlm.nih.gov/pubmed/17986903) 

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