MASQ TRANING
  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
  • SPORTS PERFORMANCE PROGRAMS
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me

BLOG

UNDERSTANDING CARNOSINE AND ITS BENEFITS FOR ATHLETIC PERFORMANCE

7/17/2020

0 Comments

 
Picture
 By: Regan Quaal
 
  • Carnosine is a byproduct of beta-alanine metabolism, which saturates the muscle only to be released during times of anaerobic stress, where it acts to buffer acidity, allowing for prolonged activity at higher intensities
  • It is a dipeptide molecule, made up of beta-alanine and histidine
  • Not commonly found in plant products
  • In terms of athletic performance, similar to creatine, the muscle must be saturated with it in order for it to be effective
  • Common knowledge is that when exercise intensity increases it is fueled by glycolosis, which is primary energy system usd by high intensity exercise, which leads to an increase in lactate
  • Most believe this increase in lactate is the reason for fatigue, but research has revealed that it is largely actually due to the increase in hydrogen ions
  • When ATP is broken down to provide evergy, one of the byproducts of this is the build of hydrogen (which combines with water molecules to make hydronium)
  • Hydrogen ions are very acidic, which results in reduction of pH
  • Carnosine is released by muscle when pH decreases to far in order to buffer or reduce its acidicty
  • Supplementing it is important for any athlete because it limits the buildup of hydrogen ions, so you can increase intensity you train and do it for longer periods
  • Studies have shown when muscle carnosine levels are high, endurance of musculature increases
  • Meta analysis has shown that by increasing muscle carnosine levels, you can expect to see a 3% increase in muscular endurance when training in typical ranges of high intensity exercise (60-240 seconds)
  • When muscle carnosine levels are high from beta alanine, anaerobic performance is increased
  • It does not assist with longer duration activities because the muscle ability to buffer is not as important since it has time to do so
  • Recommended dosage is 3-5 grams a day with food to reap max benefit similar to creatine because your muscle needs to be saturated
  • https://www.lactigo.com/blogs/news/understanding-carnosine-its-benefits-for-athletic-performance
0 Comments



Leave a Reply.

    Categories

    All
    Advanced Training Methods
    Energy System Training
    GPP
    Injury Prevention
    Olympic Lifting
    Recovery Methods
    Sports Nutrition
    Training Theories
    Triphasic Training

    Archives

    February 2023
    September 2022
    May 2022
    January 2022
    January 2021
    November 2020
    September 2020
    August 2020
    July 2020
    September 2019
    August 2019
    July 2019
    June 2019
    December 2018
    November 2018

    Regan Quaal

    Head Strength & Conditioning Coach at Shakopee High School

    RSS Feed

PROGRAMs

STRENGTH
WEIGHTLIFITING
ATHLETE
AFFILIATE

MASQ TRAINING

BLOG
PUBLISHED ARTICLES
TESTIMONIES
FREE WORKOUTS

Support

Contact
FAQ
Terms of Use
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
  • SPORTS PERFORMANCE PROGRAMS
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me