Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion.
International Journal of Sport Nutrition and Exercise Metabolism, 16(4), 430-446. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. A., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. Effect of β-alanine supplementation on high-intensity exercise performance. Journal of the International Society of Sports Nutrition, 6(1), 1-9. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men a double-blind trial. Journal of the International Society of Sports Nutrition, 9(1), 1-5. Beta-alanine supplementation improves YoYo intermittent recovery test performance.
Saunders, B., Sunderland, C., Harris, R. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature. Medicine and Science in Sports and Exercise, 30, 73-82. Effects of creatine supplementation on body composition, strength, and sprint performance. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J. Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. International Journal of Sport Nutrition and Exercise Metabolism, 13(4), 504-520. Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans. P., Tasker, L., Attwood, J., Hyslop, P., Dailly, A. The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition.a> Acta Physiologica Scandinavica, 153(2), 207. As Krissy Kendall, PhD, explains in "The Top 7 Supplements to Boost Endurance Performance," BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. Recommended Dose: 3-6 grams before or during exercise. 
Decreased muscle soreness from exercise.Decreased levels of muscle damage during exercise.Increased levels of muscle protein synthesis.These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (BCAAs), or BCAAs.
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