Is Beta-Alanine effective for hypertrophy or typical resistance training?

Recent research and mechanistic theory suggest that Beta-Alanine may not be as effective for typical hypertrophy training (e.g., 8-15 reps, 1-2 minute rest) as previously thought. While it's effective for high-intensity glycolytic exercise lasting 30 seconds to 5 minutes, its utility for pure lifting applications, especially those where fatigue is limited by contractile force rather than pH, is debated and requires more research.

How does muscle fatigue relate to pH and inorganic phosphate accumulation?

While pH drops in muscles during intense exercise are associated with fatigue, recent mechanistic studies suggest that the accumulation of inorganic phosphate is a more direct causal factor in reducing muscular performance. Buffering supplements primarily address pH, which may not be the main limiter in all types of exercise.

What is the emerging buffering supplement combination of Anserine and Carnosine?

Researchers are exploring a combination of Anserine and Carnosine as a buffering supplement. The concept is that ingested Carnosine saturates the carnosinase enzyme in the blood, allowing the structurally similar Anserine to effectively increase muscle carnosine content, bypassing Carnosine's poor oral bioavailability.

Can Anserine and Carnosine be obtained from natural food sources?

Chicken broth is a natural source of both Anserine and Carnosine, typically providing them in a ratio of approximately one to two or one to three. Research has explored using chicken broth to deliver doses within the potentially ergogenic range.

Why do many people struggle with calorie counting despite its scientific validity?

Many people struggle with calorie counting because popular approaches often provide inaccurate calorie targets. These include one-size-fits-all recommendations, famously inaccurate wearable device estimates, and TDEE calculators with significant error margins. This leads to dieters feeling like failures when their targets were inappropriate from the start.

What are the common pitfalls of using wearable devices for calorie expenditure estimates?

Wearable devices are notoriously inaccurate at estimating energy expenditure, with errors often exceeding 50% in studies. They primarily measure heart rate, movement (GPS/accelerometry), and skin temperature, which are correlated with energy expenditure but lack a one-to-one relationship, leading to highly variable and imprecise estimates.

Are TDEE (Total Daily Energy Expenditure) calculators accurate for setting calorie goals?

TDEE calculators, which estimate Basal Metabolic Rate (BMR) and then apply activity multipliers, have significant error margins for TDEE. While BMR estimates are decent (150-400 calorie error), the activity multipliers are bucketed and hard to self-classify, leading to further inaccuracy. Approximately half of individuals receive TDEE estimates with unacceptable errors (over 250 calories/day).

What is unique about lichens?

Lichens are fascinating symbiotic organisms, previously thought to be a union of a fungus and an alga. However, recent genetic analysis revealed they are actually composed of two fungi and one alga (or similar photosynthesizer), making them a compound organism with three distinct components. They are also difficult to grow in labs, despite their ubiquitous presence in nature.

Buffering Strategies, Calorie Counting, and Estimating TDEE (Ep 89)

Stronger By Science

Sports3 min read91 min video

Jun 2, 2022|5,533 views|178|20

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Key Moments

TL;DR

Buffering supplements, calorie counting accuracy, and lichen biology are discussed.

Key Insights

Beta-alanine's effectiveness for hypertrophy training is less certain than previously thought; its benefits are more robust in shorter, high-intensity anaerobic exercise.

Current wearable devices and TDEE calculators have significant error margins, making precise calorie targets challenging and often requiring adjustments.

New research suggests anserine and carnosine supplementation may offer ergogenic effects, though its practical application for lifters is still under investigation.

Hyperventilation might offer ergogenic benefits through mechanisms other than direct acid-base buffering, potentially related to oxygen saturation.

The prevalence of inaccurate calorie targets from common methods can lead individuals to believe calorie counting is ineffective, rather than realizing the numerical estimates were off.

Lichens are now understood to be symbiotic organisms composed of two fungi and one alga, a discovery made relatively recently through genetic analysis.

THE ROLE AND LIMITATIONS OF BETA-ALANINE

The podcast delves into the efficacy of beta-alanine, a popular buffering supplement. While research consistently shows benefits for high-intensity, short-duration anaerobic activities (like sprints lasting 30 seconds to 2 minutes), its direct impact on hypertrophy-focused resistance training remains questionable. A recent study indicated no significant hypertrophy or strength gains in participants using beta-alanine during a typical 8-week hypertrophy program involving sets of 12, concentric failure, and 1-2 minutes of rest, challenging the common assumption that it's a universal aid for muscle growth.

MECHANISMS BEHIND FATIGUE AND BUFFERING

The discussion explores the underlying mechanisms of fatigue, particularly the role of pH and inorganic phosphate during intense exercise. While a drop in muscle pH is often blamed for fatigue, recent mechanistic studies suggest inorganic phosphate accumulation might be a more significant causal factor in reducing muscular performance during resistance training. This perspective could explain why buffering supplements, which primarily target pH, may be less effective for resistance exercise compared to anaerobic endurance activities lasting up to five minutes.

HYPERVENTILATION AND ALTERNATIVE BUFFERING STRATEGIES

The conversation touches upon hyperventilation as a non-supplement buffering strategy. Studies suggest it can delay fatigue and increase repetitions to failure, possibly by improving oxygen saturation in the blood and myoglobin. While not directly related to traditional acid-base buffering, this highlights that interventions influencing physiological states during exercise can impact performance. The overall uncertainty surrounding the precise mechanisms of buffering supplements like beta-alanine, sodium bicarbonate, and even hyperventilation warrants further research.

CHALLENGES IN ACCURATE CALORIE COUNTING

A significant portion of the podcast addresses the limitations of common calorie counting approaches. The article discussed explores three main methods: one-size-fits-all calorie targets (e.g., 1200 calories), reliance on wearable devices for energy expenditure estimation, and the use of Total Daily Energy Expenditure (TDEE) calculators. Each of these methods has inherent inaccuracies, often leading to inappropriate calorie targets for individuals, which can hinder weight management efforts and cause frustration.

INACCURACIES IN ENERGY EXPENDITURE ESTIMATES

Wearable fitness trackers and TDEE calculators, while popular, are shown to have substantial error margins. Wearables often exhibit percentage errors exceeding 50%, and TDEE calculators, despite incorporating factors like age, sex, and activity level, can have errors of 250-500 calories or more daily. This lack of precision means that initial calorie targets may be significantly off, leading to either no weight loss, unintended weight gain, or excessively rapid weight loss, often misinterpreted as personal failure rather than a flaw in the estimation method.

EMERGING RESEARCH ON ANCERINE AND CARNOSINE

The podcast briefly introduces preliminary research on anserine and carnosine supplementation. Unlike beta-alanine, which requires time to increase muscle carnosine levels, this combination aims for more immediate effects. While anserine is not widely available as a supplement, early studies suggest potential ergogenic benefits, though its practical application for lifters is still uncertain. The researchers propose that anserine might capitalize on saturated carnosinase enzymes, potentially offering an alternative to beta-alanine.

THE COMPLEX BIOLOGY OF LICHENS

An intriguing segment on lichen biology reveals that these seemingly simple organisms are in fact complex symbiotic partnerships. Previously thought to be composed solely of a fungus and an alga, recent scientific discovery has shown that lichens are actually a tripartite organism: two different fungi and one alga. This nuanced understanding, arising from genetic analysis, highlights how much we are still learning about even the most ubiquitous forms of life, emphasizing the ongoing nature of scientific discovery.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Common Questions

Yes, there is an ongoing Creatine shortage. Many stores are out of stock or have significantly increased prices. BulkSupplements.com was noted as having Creatine monohydrate in stock for a good price at the time of recording.

Topics

Creatine Shortage Anserine Carnosine Comparative Physiology Wearable Devices TDEE Calculators Wilco Lichens Symbiotic Organisms

Mentioned in this video

personTom Stoltman

Winner of the World's Strongest Man competition, known for his dominance in the Atlas Stones event.

conceptWorld's Strongest Man

A strongman competition where Tom Stoltman recently secured back-to-back victories.

conceptAtlas Stones

A specific event in strongman competitions where Tom Stoltman is considered an all-time best.

supplementAnserine

A histidine-containing dipeptide structurally similar to carnosine, being researched for its potential buffering effects in combination with carnosine.

mediaMaintenance Phase Podcast

A podcast that recently released an episode on calorie counting, prompting a related article from the hosts.

mediaYankee Hotel Foxtrot

An album by the band Wilco, recommended as a starting point for new listeners.

productGarmin watch

A type of wearable device used to estimate energy expenditure, noted for its potential inaccuracies.

mediaWilco

An American alternative rock band, recommended for their complex and textured music spanning multiple genres.

mediaSummerteeth

An album by the band Wilco, recommended as a starting point for new listeners.

supplementCarnosine

An intracellular buffer in muscles, increased by beta-alanine supplementation, and part of a new potential buffering combination with anserine.

studyPoehnlein and colleagues (2021 study)

A 2021 study that used doubly labeled water data from 6,400 individuals globally to estimate total daily energy expenditure across different body weights and life spans.